Yoga posture – Tittibhasana
English Name : Firefly
Step by Step Instructions :
1) To start the Firefly Pose steps, you should first come into the squatting position; your feet should be at a lesser distance than your shoulders. Let your pelvis tilt forward and your trunk be brought between your legs. With your trunk kept low, let your legs straighten sufficiently to bring your pelvis to about the height of your knees.
2) Then bring your shoulder and left upper arm as far as you can under your left thigh, a little above your knee. Let your left hand be placed on the ground at your foots outside edge with your fingers pointing in the forward direction. These actions should be repeated with the other side as well.
3)By changing your body center of gravity, carefully you should bring yourself to come off the floor. Let your hands press down on the floor and start to slowly bring your weight away from your feet and to your hands. Your inner thighs should be placed as high up alongside your arms as is possible.
4)After taking a deep breath, your legs should be stretched out to your sides where they should be kept as straight as possible. Your pelvis should be kept high so that your legs remain parallel to the ground.
5)Then, let the bases of the big toes be pressed through, but with your toes pulled back to the torso; keep your toes spread apart. The inner portion of your feet should be in a slightly forward angle, and the outer part of your feet should be a little back.
6) Let your arms be straightened as much as you can. Bring your chest to hollow out while you broaden your shoulder blades as far as you possibly can. This will make your upper back round, which will bring your torso higher.
7) Without letting your neck tense, let your head be lifted up and look forward. Keep your breathing slow and remain in the position for 15 seconds or more. Then, let your feet be released to the floor while breathing out.
Muscles Activated :
- The Firefly Pose focuses on strengthening the wrists.
- It increases the strength of the arms.
- It tightens and tones the area of the belly.
- It stretches the inner groins, hamstrings, and back torso.
- It strengthens the core.
Like most of the yoga poses, Firefly Pose calm the mind and bringing relief from anxiety, stress, and tension.
- It is important that you take certain precautions before performing this pose and avoid practicing this pose with certain conditions that can be made worse.
- Avoid this pose if you have a lower back injury, elbow and wrist injury, or shoulder injury.
- As this pose actively involves the shoulder, wrist, elbow and lower back, injury to these parts could be made worse with the performance.
- To support the wrists during this pose you could keep your hands on a sponge ball that is cut in half or on a yoga mat that is rolled up.
Counter Pose :
· Upward Facing dog(Urdhva Mukha Svanasana)
- Standing Forward Bend (Uttanasana)
- Downward facing dog (Adho Mukha Svanasana)
200hr weekend class