Peak Yoga Pose: Titibasana (Firefly Pose)

You gained’t typically 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 sometimes, however aren’t actually the principle course of yoga apply. 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 on occasion. Right this moment I’d wish to function Titibasana (Firefly Pose) and how one 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 at all times been accessible to me. However most individuals discover Bakasana to be a lot simpler. Preparation is vital.

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. To be able to apply Titibasana, listed below are components that should be in place:

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

Making ready to Follow Titibasana

You can begin making ready for Titibasana by practising just a few rounds of Surya Namaskar (Solar Salutations). From there, apply the next poses that tackle the particular abilities it’s good to apply the pose:

Arms: As for lengthening one’s arms, properly, there’s not so much you are able to do about that. However you possibly can place Yoga Blocks—on their lowest top—beneath your fingers 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 fingers or wrists are in any respect compromised. Nonetheless, in case your fingers and wrists are wholesome, you possibly can put together by practising 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 powerful, activated core could also be crucial component in performing any yoga arm balances. Follow just a few 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). 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 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: To be able 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 (Sure Angle Pose) might help lengthen your adductors.

The way to Follow 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 ft.
3. Bend the knees sufficient in order that your palms will be flat on the ground (or on blocks). Unfold your fingers and ensure that 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 progressively shift your weight again, persevering with to squeeze in in your shoulders along with your knees, till your ft begin to really feel mild on the ground.
6. Elevate your ft off the ground, putting 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 possibly can apply steps 1 by 5 so as to construct your approach towards Titibasana, maybe sooner or later.
8. After just a few breaths, gently enable your hips to launch all the way down to the ground. Sit and relaxation for just a few breaths. If you wish to attempt 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 for those who 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
• Latest hip substitute surgical procedure
• Being pregnant
• Menstrual interval
• Uncontrolled hypertension

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow 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 gained two Emmy awards in 2010.