Peak Yoga Pose: Titibasana (Firefly Pose)

You gained’t usually see “fancy” poses featured on this weblog. I don’t contemplate these poses to be staples; they’re extra like “dessert.” They’re enjoyable to do often, however aren’t actually the principle course of yoga observe. 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 now and again. As we speak I’d wish to function Titibasana (Firefly Pose) and how you can put together for it.

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

One of many key components to practising Titibasana is arm size. These of us with lengthy arms usually tend to discover this pose fairly simple. However that’s only one component. As a way to observe Titibasana, listed here are components that have to be in place:

• Lengthy arms
• Sturdy, versatile wrists
• Secure and energetic core
• Versatile abductors and robust adductors

Making ready to Observe Titibasana

You can begin making ready for Titibasana by practising just a few rounds of Surya Namaskar (Solar Salutations). From there, observe the next poses that deal with the precise abilities you could observe the pose:

Arms: As for lengthening one’s arms, effectively, there’s not loads you are able to do about that. However you’ll be able to 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 individuals 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’ll be able to put together by practising 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 photograph.

Core: A powerful, activated core could also be an important component in performing any yoga arm balances. Observe just a few rounds of Phalakasana (Plank Pose) and Vasisthasana (Facet Plank Pose) to heat up. You may as well be taught the right motion for participating the core in Malasana (Yogic Squatting Pose). Observe these directions for the pose: From Malasana, squeeze in in your shoulders along with your knees. Whenever you do that, discover how your belly muscle tissue 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: As a way to get your knees excessive up in your arms, your hips need to be considerably versatile. Heat up the hips by practising Supta Ardha Padmasana (Reclining Half Lotus Pose) and Gomukhasana (Cow Face Pose). Baddha Konasana (Certain Angle Pose) may also help lengthen your adductors.

The right way to Observe 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 toes.
3. Bend the knees sufficient in order that your palms could be flat on the ground (or on blocks). Unfold your fingers and be sure that 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 steadily shift your weight again, persevering with to squeeze in in your shoulders along with your knees, till your toes begin to really feel gentle on the ground.
6. Carry your toes off the ground, inserting the soles collectively. Hold squeezing in in your shoulders.
7. At this level, chances are you’ll end up falling again onto your rear. If this occurs, you’ll be able to observe steps 1 by 5 as a way to construct your method towards Titibasana, maybe sooner or later.
8. After just a few breaths, gently enable 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, observe Downward Going through Canine Pose, adopted by Jathara Parivrttanasana (Revolved Stomach Pose) to unwind.

Be at liberty to observe all of the steps as much as step 6 with out ever lifting your toes off the ground. You’ll nonetheless obtain the core-strengthening, hip-releasing advantages of the pose in the event you observe all of the directions with out lifting your toes off the bottom.

Contraindications for Practising Titibasana:

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

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed 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 Purple Rock Rondo, whose DVD gained two Emmy awards in 2010.