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 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 the moment I’d prefer to characteristic Titibasana (Firefly Pose) and how one 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 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 aspect. With a purpose to apply Titibasana, listed below are components that have to be in place:

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

Getting ready to Follow Titibasana

You can begin getting ready for Titibasana by practising a number of rounds of Surya Namaskar (Solar Salutations). From there, apply the next poses that tackle the particular expertise it is advisable to apply 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—below 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 folks with injured or problematic wrists. It’s finest 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’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. Follow a number of rounds of Phalakasana (Plank Pose) and Vasisthasana (Facet Plank Pose) to heat up. You may as well 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 together with your knees. Once 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: With a purpose 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) may help lengthen your adductors.

Easy methods 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 might be flat on the ground (or on blocks). Unfold your fingers and be sure 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. Preserve this motion all through the pose.
5. Start to step by step shift your weight again, persevering with to squeeze in in your shoulders together with your knees, till your ft begin to really feel mild on the ground.
6. Carry your ft off the ground, inserting the soles collectively. Maintain 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 apply steps 1 via 5 with the intention to construct your approach towards Titibasana, maybe sooner or later.
8. After a number of breaths, gently permit your hips to launch all the way down to the ground. Sit and relaxation for a number of 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 at liberty 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 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 writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow 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 Crimson Rock Rondo, whose DVD gained two Emmy awards in 2010.