Firefly Pose: Recommendations on the best way to Do Tittibhasana

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In Tittibhasana (Firefly Pose) your legs lengthen forward like a firefly’s antennae. Nevertheless that’s not the posture’s solely connection to it’s namesake. Fireflies glow from inside, and this pose invites you to only do this. So harness your inside energy, and put together to shine.

This a demanding posture. Lifting your pelvis whereas bringing your thighs parallel to the bottom requires a strong core, hip flexors, and arms. It moreover requires energy and focus. That’s maybe why yoga coach Kathryn Budig suggests saving it for days when your energy is extreme and you’re feeling really sturdy.

Firefly fundamentals

Sanskrit: Tittibhasana (tee-tee-BAH-sah-nah)

Pose type: Arm stability

Targets: Increased physique

Why we love it: “Each time I’ve come into one thing approximating Tittibhasana, or Firefly Pose, it’s taught me endurance (to not level out humor!) regarding my very personal apply,” says Yoga Journal senior editor Renee Schettler. “It’s the form of balancing posture that requires energy, flexibility, perception, and an unflinching willingness to fall. The pose challenges and rings a bell in my memory of the place I nonetheless need work. And, with each strive, it brings me some appreciation for a manner far I’ve come, if even in my willingness to try as soon as extra.”

Schettler, who is usually a yoga coach, says this pose reminds her of the important art work of sequencing. “It’s important to building a class such that the physique is stretched, challenged, and opened by introducing the requisite type and vitality in quite a few postures. Then a pose that after appeared so troublesome appears to be like like an practically intuitive subsequent posture. It’s at the moment, and by no means sooner than, that you just simply’re able to do the pose,” she says. “Or, in case you’re me, practically do it.”

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Pose benefits

Firefly pose stretches the hamstring, groin, and once more torso; improves hip flexibility; opens the chest; and helps you uncover new energy and perspective.

Firefly Pose: Step-by-step instructions

1. Start in a Standing Forward Bend, collectively along with your toes pointing barely out and your knees barely bent.
2. Take your correct hand by your legs to clasp your correct calf, inserting your correct shoulder behind your correct knee. Then place your correct hand on the bottom behind your heel with fingers going by forward.
3. Repeat this course of on the left side.
4. Tilt your chest forward and punctiliously lower your legs onto the backs of your larger arms.
5. Inhale, elevate your toes off the mat and straighten your legs. Your toes could also be pointed or flexed.
6. Preserve the pose for 15 seconds or longer, then launch your toes to the bottom with an exhale.

Beginner’s tip

Whenever you’re construct up arm energy, chances are you’ll approximate this pose by sitting on the bottom, legs unfold to a ninety-degree angle. Elevate each heel onto a block and press your palms into the bottom between your legs.

Instructing Tittibhasana

The following tips will help defend your school college students from hurt and help them have the simplest experience of the pose:

• It’s important to warmth up for this pose. Invite school college students to warmth up their legs, hips, and core with numerous rounds of Photo voltaic Salutation. Cue them to take Cat-Cow Pose after their first Downward-Coping with Canine Pose. Then have them weave the following poses into their Photo voltaic Salutation vinyasa: Anjaneyasana (Low Lunge), Parivrtta Parsvakonasana (Revolved Side Angle Pose), and Extreme Lunge. After the last word Down Canine inside the ultimate spherical of their Photo voltaic Salutes, invite them to take Malasana (Garland Pose) for 5–10 breaths to open their lower once more and spine.
• Faculty college students with shoulder, elbow, wrist or low once more accidents must stay away from or prohibit this pose, or take a variation identical to the one beneath.

Variation: Bent Knee Low Firefly

In case you’re nonetheless construct up the ability and stability to utterly straighten every legs, maintain them low to the underside.

Variation:  Firefly on blocks

Coaching the pose on a pair of blocks may present you the best way to get additional of a way of elevate inside the pose.

Preparatory poses

Uttanasana (Standing Forward Bend)

Plank Pose

Chaturanga Dandasana (4-Limbed Employees Pose)

Malasana (Garland Pose)

Garudasana (Eagle Pose) (arms solely)

Bakasana (Crane Pose)

Baddha Konasana (Sure Angle Pose)

Prasarita Padottanasana (Big-Legged Forward Bend)

Upavistha Konasana (Big-Angle Seated Forward Bend)

Counter poses

Uttanasana (Standing Forward Bend)

Adho Mukha Svanasana (Downward-Coping with Canine Pose)

Be taught additional from our full Pose Library—which choices additional cues, step-by-step video instruction, educated insights, pose variations, anatomy know-how, and further for 50+ poses, along with Firefly—by becoming a member. You’ll moreover receive distinctive content material materials along with sequences, video programs, a subscription to Yoga Journal journal, and further.