Tittibhasana is associated with degree arm equalization position that demands strength and determination. The name comes from the Indo-Aryan “tittibha”, that means “fly” or “insect,” and position, that means “pose.”
To enter this asana, squat with the feet a little less than shoulder-width apart. Tilt the pelvis forward so the torso is between the legs. Lift the pelvis to knee height by straightening the legs. Bring the upper arms and shoulders under the backs of the thighs and above the knees to place the hands on the floor at the outer edge of the feet. With the hands and arms strong, lift off the floor and extend the legs, straightening both the legs and the arms.
How To Do The Tittibhasana: Steps
- Begin in Standing Forward Fold (Uttanasana), stay here for a few breaths to stretch out the hamstrings and open up through the backs of the legs, which is actually a key ingredient in this arm balancing pose.
- By your Forward Fold, take the feet a little wider than hip distance apart. Slightly bend the knees and begin to work your shoulders behind your legs, tucking the torso between the inner thighs. Use your hands around the back of the ankle to help snuggle the shoulders behind the knees.
- Place your hands on the floor just behind your heels, with the fingers pointed forward towards the feet. Bend the knees deeply and drop the hips down toward the ground.
- Carefully begin to shift your center of gravity as if you’re sitting back in a chair. Use your arms as a “ledge” to support your body because the weight moves off your feet and into your hands—the backs of the thighs can rest on the higher arms.
- On an inhale, begin to extend the legs as much as you can, perhaps one at a time. Straighten the arms as much as possible, and keep the chest lifted and the gaze forward.
- Spread the toes and smile! You’re flying!
- Gently unharness the feet to the ground on an exhale and make your way back to Uttanasana.
- Crow Pose is a great preparatory pose for fledgling flyers. Feel free to play around with the feeling of balancing on your hands with cushions and pillows as crash pads before attempting Firefly.
- The full extension lead of the legs is probably the most difficult portion of this pose. Work on getting comfortable with the balance first, even if the legs are just hanging out, and then build the pose by opening up and extending the legs.
- Just take an example if a line is drawn down the center of your body. The more firmly and actively you hug this midline—squeezing the legs into the arms and engaging the core—the more stability and height you’ll be able to find in this pose.
- Stretching out the hips, legs, and shoulders are good preparatory actions for Firefly Pose. Try Eagle Pose (Garudasana), Low Squat (Malasana), Happy Baby, Forward Fold (Uttanasana), and Butterfly (Baddha Konasana).
- If initially, it’s tough to induce the palms of the hands totally on the ground, continue acting on developing openness and adaptability within the groin and hips before trying the total expression of this cause to safeguard the wrists.
- Tightens and tones the abdominal region
- Improves digestion
- Stretches the lower back and groin
- Stretches the hamstrings
- Helps maintain equilibrium
- Helps concentration
- Good for the mind
- Strengthens arms and wrists
- Strengthens patience and perseverance
- Release tension and stress from the body
Do and Dont’s
People with the following problem please avoid practicing this pose, or practice under the expert’s supervisions and doctor’s advice.
- Shoulder problems
- Back problems
- Elbow Injury
- Wrist Injury
Tittibhasana (firefly pose): Steps and Benefits
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