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Peak Yoga Pose: Titibasana (Firefly Pose)

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Peak Yoga Pose: Titibasana (Firefly Pose)

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

Titibasana (Firefly Pose) with Foam Wedge - Purple

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 primary course of yoga follow. The principle dishes are the fundamentals, poses like Vrksasana (Tree Pose), Virabhadrasana I and II (Warrior I and II), Adho Mukha Svanasana (Downward Dealing with Canine Pose) and naturally, Tadasana (Mountain Pose). Nonetheless, it’s enjoyable to play with fancy poses every now and then. At the moment I’d wish to characteristic Titibasana (Firefly Pose) and tips on how to 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 at all times been accessible to me. However most individuals discover Bakasana to be a lot simpler. Preparation is vital.

One of many key parts to training 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 a view to follow Titibasana, listed here are parts that have to 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 getting ready for Titibasana by training a number of rounds of Surya Namaskar (Solar Salutations). From there, follow the next poses that tackle the precise expertise you should follow the pose:

Arms: As for lengthening one’s arms, effectively, there’s not rather a lot you are able to do about that. However you possibly can place Yoga Blocks—on their lowest peak—beneath your fingers to successfully lengthen your arms. This has labored effectively 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 possibly can put together by training these “hand yoga” positions. If you end up restricted by restricted vary of movement within the wrists, you need to use a Yoga Wedge, as within the above picture.

Core: A powerful, activated core could also be an important aspect in performing any yoga arm balances. Observe a number of rounds of Phalakasana (Plank Pose) and Vasisthasana (Aspect Plank Pose) to heat up. You can too be taught 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: With a view to get your knees excessive up in your arms, your hips should be considerably versatile. Heat up the hips by training Supta Ardha Padmasana (Reclining Half Lotus Pose) and Gomukhasana (Cow Face Pose). Baddha Konasana (Certain Angle Pose) will help lengthen your adductors.

The right way 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. Modify your place in order that your knees are as excessive up on the arms as potential. 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 toes begin to really feel mild on the ground.
  6. Raise your toes off the ground, putting the soles collectively. Preserve squeezing in in your shoulders.
  7. At this level, you could end up falling again onto your rear. If this occurs, you possibly can follow steps 1 by 5 with the intention to construct your method 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, follow Downward Dealing with Canine Pose, adopted by Jathara Parivrttanasana (Revolved Stomach Pose) to unwind.

Be happy 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 when you follow all of the directions with out lifting your toes off the bottom.

Contraindications for Practising Titibasana:

  • Hand or wrist accidents
  • Shoulder, elbow or low again accidents
  • Current hip alternative surgical procedure
  • Being pregnant
  • Menstrual interval
  • Uncontrolled hypertension

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer 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 Purple Rock Rondo, whose DVD gained two Emmy awards in 2010.

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