Tittibhasana - the firefly pose

by Nick on Apr 25 2017
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    Tittibhasana - the firefly pose Tittibhasana - the firefly pose
    Tittibhasana, the so-called Firefly Pose, requires strength in the upper body and thighs. Tittibha stands for a small bird that lives on the cliffs; the asana is the position or posture, and together the word Tittibhasana describes the pose of the Tittibha bird. It may be a bit difficult at first, but this challenging pose can be practiced well. But how exactly is it performed, what should you keep in mind when practicing the Firefly Pose, and what positive effects can you achieve with this yoga exercise? You'll learn all about this below.

    How is Tittibhasana performed?


    Begin the exercise standing with your legs slightly bent and feet hip-width apart. Place your right hand between your legs, grasping the outer side of your right calf. Push your right shoulder behind your right calf. Repeat with your left leg and left shoulder. When both shoulders are aligned behind your legs, wrap your forearms around your shins and place your hands on the tops of your feet, fingers pointing forward. Push your thighs toward your torso and let your head hang. Bend your legs further, place your hands on the floor behind your feet, and lower your pelvis until your arms form a seat. Look straight ahead and carefully lift your feet off the floor. Push your thighs toward your torso and strengthen your upper arms. Then extend your legs. Pull your shoulders back and lift your gaze. Remain in this Tittibhasana pose for about 15 seconds. Breathe slowly and return your feet to the floor on an exhalation. Relax thoroughly.

    What should you keep in mind when practicing Tittibhasana?


    When you perform Firefly Pose, your stomach and intestines should be empty. Therefore, you shouldn't have eaten anything for about five hours beforehand. This should allow the food to be digested and you'll have enough energy for the exercise. For this reason, it is ideal to practice it in the morning. Beginners can choose the slightly easier version and place your hands on blocks. If you are afraid of falling, you can place a blanket under your buttocks . To deepen the pose, you can stretch your arms and bend your upper back. It is not always possible to perform it immediately. However, with a little practice, it is easy to learn because the pose is easier than it looks. This pose should be avoided if you have problems with your shoulders, wrists, or hamstrings, as these areas are stressed.

    What positive effects can you achieve with Tittibhasana?

    • Stretching the spine
    • Strengthening the arm, shoulder, back and abdominal muscles
    • Opening of the posterior thigh muscles and groin
    • Strengthening of various organs such as kidneys, liver, spleen, gallbladder and urinary bladder
    • Promotes balance, equilibrium and concentration
    • Improve balance
    • Calming the nerves
    • Firefly pose can relieve stress and depression

    Conclusion


    This is everything you need to know about the Firefly Pose (Tittibhasana), how the exercise is performed, and what benefits you can achieve with it. It's a very challenging pose that focuses on strength, power, balance, muscular endurance, and flexibility. The body parts involved are the torso, legs, shoulders, arms, joints, and back. Tittibhasana provides the foundation for practicing a clear, sensitive, yet powerful approach to your life.
    Image © fizkes / 123rf.com