Peak Yoga Pose: Titibasana (Firefly Pose)

You received’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 sometimes, however aren’t actually the principle course of yoga observe. The primary dishes are the fundamentals, poses like Vrksasana (Tree Pose), Virabhadrasana I and II (Warrior I and II), Adho Mukha Svanasana (Downward Dealing with Canine Pose) and naturally, Tadasana (Mountain Pose). Nonetheless, it’s enjoyable to play with fancy poses every now and then. At this time I’d wish to function Titibasana (Firefly Pose) and learn how 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 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 training Titibasana is arm size. These of us with lengthy arms usually tend to discover this pose fairly straightforward. However that’s only one aspect. In an effort to observe Titibasana, listed below are components that should be in place:

• Lengthy arms
• Robust, versatile wrists
• Steady and energetic core
• Versatile abductors and robust adductors

Getting ready to Apply Titibasana

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

Arms: As for lengthening one’s arms, properly, there’s not lots you are able to do about that. However you may place Yoga Blocks—on their lowest peak—beneath your arms to successfully lengthen your arms. This has labored properly 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 greatest 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 may put together by training these “hand yoga” positions. If you end up restricted by restricted vary of movement within the wrists, you should use a Yoga Wedge, as within the above picture.

Core: A robust, activated core could also be crucial aspect in performing any yoga arm balances. Apply a couple of rounds of Phalakasana (Plank Pose) and Vasisthasana (Aspect Plank Pose) to heat up. You can too study the correct motion for participating the core in Malasana (Yogic Squatting Pose). Comply with these directions for the pose: From Malasana, squeeze in in your shoulders together with your knees. While 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: In an effort 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 (Sure Angle Pose) may also help lengthen your adductors.

How one can 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 toes.
3. Bend the knees sufficient in order that your palms may be flat on the ground (or on blocks). Unfold your fingers and ensure that your arms are shoulders-width aside.
4. Alter your place in order that your knees are as excessive up on the arms as doable. Then squeeze your knees in in your shoulders in order that the core tones again. Keep this motion all through the pose.
5. Start to regularly shift your weight again, persevering with to squeeze in in your shoulders together with your knees, till your toes begin to really feel mild on the ground.
6. Raise your toes off the ground, inserting the soles collectively. Preserve squeezing in in your shoulders.
7. At this level, it’s possible you’ll end up falling again onto your rear. If this occurs, you may observe steps 1 by way of 5 with a view to construct your approach towards Titibasana, maybe sooner or later.
8. After a couple of breaths, gently enable your hips to launch right down to the ground. Sit and relaxation for a couple of breaths. If you wish to attempt once more, go for it. In any other case, observe Downward Dealing with Canine Pose, adopted by Jathara Parivrttanasana (Revolved Stomach Pose) to unwind.

Be happy 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 case you observe all of the directions with out lifting your toes off the bottom.

Contraindications for Working towards 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 started instructing in 1986. Charlotte is the creator of Aware Yoga, Aware 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 Pink Rock Rondo, whose DVD received two Emmy awards in 2010.