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Friday, September 22, 2023

Peak Yoga Pose: Titibasana (Firefly Pose)

This entry was posted on Sep 21, 2023 by Charlotte Bell.

Titibasana (Firefly Pose) with Foam Wedge - Purple

You gained’t usually see “fancy” poses featured on this weblog. I don’t take into account 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 follow. The primary 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 now and then. At this time I’d prefer to characteristic Titibasana (Firefly Pose) and how you can put together for it.

Titibasana is a part of the arm stability 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 parts to practising Titibasana is arm size. These of us with lengthy arms usually tend to discover this pose fairly straightforward. However that’s only one aspect. With the intention to follow Titibasana, listed here are parts that must be in place:

  • Lengthy arms
  • Robust, versatile wrists
  • Secure and lively core
  • Versatile abductors and powerful adductors

Making ready to Observe Titibasana

You can begin making ready for Titibasana by practising a couple of rounds of Surya Namaskar (Solar Salutations). From there, follow the next poses that deal with the precise expertise it is advisable follow the pose:

Arms: As for lengthening one’s arms, nicely, there’s not so much you are able to do about that. However you’ll be able to place Yoga Blocks—on their lowest top—beneath your fingers to successfully lengthen your arms. This has labored nicely 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 fingers or wrists are in any respect compromised. Nevertheless, in case your fingers 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 should utilize a Yoga Wedge, as within the above picture.

Core: A powerful, activated core could also be crucial aspect in performing any yoga arm balances. Observe a couple of rounds of Phalakasana (Plank Pose) and Vasisthasana (Facet Plank Pose) to heat up. You can too study the right motion for participating the core in Malasana (Yogic Squatting Pose). Comply with these directions for the pose: From Malasana, squeeze in in your shoulders along with your knees. If you do that, discover how your belly muscular tissues 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: With the intention to get your knees excessive up in your arms, your hips must 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.

Learn how 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 fingers 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 make it possible for your fingers 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 along with your knees, till your toes begin to really feel gentle on the ground.
  6. Carry your toes off the ground, putting the soles collectively. Hold 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’ll be able to follow steps 1 by means of 5 with the intention to construct your approach towards Titibasana, maybe sooner or later.
  8. After a couple of breaths, gently permit your hips to launch all the way 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, follow Downward Going through Canine Pose, adopted by Jathara Parivrttanasana (Revolved Stomach Pose) to unwind.

Be at liberty to follow 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 follow 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
  • Latest hip alternative surgical procedure
  • Being pregnant
  • Menstrual interval
  • Uncontrolled hypertension

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Conscious Yoga, Conscious 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 folks sextet Pink Rock Rondo, whose DVD gained two Emmy awards in 2010.

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