Enter
- Sit with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together.
- Draw your heels toward your perineum without forcing.
- Hold your feet with both hands and keep your torso upright.
Steps
Support
Sitting bones and outer edges of both feet.
Hold
- Gently raise and lower your knees, keeping your feet together.
- Keep your inner thighs relaxed.
- Keep your spine upright.
- Avoid forcing your knees to touch the floor.
Exit
- Stop fluttering and release your feet.
- Straighten your legs and relax your body.
- Breathing
- Breathe normally without synchronizing the fluttering.
- Gaze
- You can close your eyes.
- Duration
- Up to 30 flutters; stage 2: 10–30.
Adapt
Adaptations
- Raised seatSit on a cushion's edge or a folded blanket.
- Feet farther awayMove your heels away from your perineum; keep your soles together.
- Supported static alternativeStop fluttering; support each thigh with a blanket or block.
Variations
- Stage 2: hands on knees; gentle downward pressure, free return.
- Baddha Koṇāsana: hold the same leg position without fluttering.
- Ardha Titalī: one foot on the opposite thigh; flutter one knee.
Signals of effort
- Bent knees and hips opened out to the sides.
- Repeated fluttering with the soles of your feet together.