Peak Yoga Pose: Titibasana (Firefly Pose)

Titibasana is a part of the arm steadiness class of poses. Like Bakasana (Crane Pose) it’s thought-about to be one of many extra fundamental arm balances. It’s one which has at all times been accessible to me. However most individuals discover Bakasana to be a lot simpler. Preparation is vital.

You gained’t usually see “fancy” poses featured on this weblog. I don’t think about these poses to be staples; they’re extra like “dessert.” They’re enjoyable to do often, however aren’t actually the primary course of yoga apply. The principle dishes are the fundamentals, poses like Vrksasana (Tree Pose), Virabhadrasana I and II (Warrior I and II), Adho Mukha Svanasana (Downward Going through Canine Pose) and naturally, Tadasana (Mountain Pose). Nonetheless, it’s enjoyable to play with fancy poses every so often. At this time I’d prefer to characteristic Titibasana (Firefly Pose) and easy methods to put together for it.

Titibasana is a part of the arm steadiness class of poses. Like Bakasana (Crane Pose) it’s thought-about to be one of many extra fundamental arm balances. It’s one which has at all times been accessible to me. However most individuals discover Bakasana to be a lot simpler. Preparation is vital.

One of many key parts to training Titibasana is arm size. These of us with lengthy arms usually tend to discover this pose fairly straightforward. However that’s only one ingredient. So as to apply Titibasana, listed here are parts that have to be in place:

• Lengthy arms
• Sturdy, versatile wrists
• Steady and lively core
• Versatile abductors and robust adductors

Making ready to Apply Titibasana

You can begin getting ready for Titibasana by training just a few rounds of Surya Namaskar (Solar Salutations). From there, apply the next poses that tackle the particular abilities you have to apply the pose:

Arms: As for lengthening one’s arms, effectively, there’s not loads you are able to do about that. However you possibly can place Yoga Blocks—on their lowest peak—beneath your arms to successfully lengthen your arms. This has labored effectively for my college students.

Wrists: Titibasana requires excessive flexion within the wrists, together with weight bearing. This makes the pose dangerous for folks with injured or problematic wrists. It’s finest to not try this pose in case your arms or wrists are in any respect compromised. Nevertheless, in case your arms and wrists are wholesome, you possibly can put together by training these “hand yoga” positions. If you end up restricted by restricted vary of movement within the wrists, you need to use a Yoga Wedge, as within the above picture.

Core: A powerful, activated core could also be an important ingredient in performing any yoga arm balances. Apply just a few rounds of Phalakasana (Plank Pose) and Vasisthasana (Facet Plank Pose) to heat up. You can even be taught the correct motion for partaking the core in Malasana (Yogic Squatting Pose). Observe these directions for the pose: From Malasana, squeeze in in your shoulders along with your knees. While you do that, discover how your belly muscle groups and organs tone again towards the again, and the again expands. This firming again is the important thing to stabilizing your physique in arm balances.

Abductors and Adductors: So as to get your knees excessive up in your arms, your hips need to be considerably versatile. Heat up the hips by training Supta Ardha Padmasana (Reclining Half Lotus Pose) and Gomukhasana (Cow Face Pose). Baddha Konasana (Certain Angle Pose) may also help lengthen your adductors.

The best way to Apply Titibasana 

1. Start by standing in Uttanasana (Standing Ahead Bend Pose) on a Yoga Mat.
2. Bend your knees deeply and stroll your arms again in order that they’re on the ground, behind your ft.
3. Bend the knees sufficient in order that your palms may be flat on the ground (or on blocks). Unfold your fingers and make it possible for your arms are shoulders-width aside.
4. Alter your place in order that your knees are as excessive up on the arms as attainable. Then squeeze your knees in in your shoulders in order that the core tones again. Preserve this motion all through the pose.
5. Start to regularly shift your weight again, persevering with to squeeze in in your shoulders along with your knees, till your ft begin to really feel gentle on the ground.
6. Raise your ft off the ground, putting the soles collectively. Maintain squeezing in in your shoulders.
7. At this level, you might end up falling again onto your rear. If this occurs, you possibly can apply steps 1 by 5 as a way to construct your method towards Titibasana, maybe sooner or later.
8. After just a few breaths, gently permit your hips to launch right down to the ground. Sit and relaxation for just a few breaths. If you wish to strive once more, go for it. In any other case, apply Downward Going through Canine Pose, adopted by Jathara Parivrttanasana (Revolved Stomach Pose) to unwind.

Be happy to apply all of the steps as much as step 6 with out ever lifting your ft off the ground. You’ll nonetheless obtain the core-strengthening, hip-releasing advantages of the pose when you apply all of the directions with out lifting your ft off the bottom.

Contraindications for Practising Titibasana:

• Hand or wrist accidents
• Shoulder, elbow or low again accidents
• Current hip substitute surgical procedure
• Being pregnant
• Menstrual interval
• Uncontrolled hypertension

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Apply and Yoga for Meditators, each printed by Rodmell Press. Her third e-book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Crimson Rock Rondo, whose DVD gained two Emmy awards in 2010.