Poses >> Tittibhasana

Tittibhasana (Firefly Pose)

1. Begin in a standing forward fold with the feet slightly wider than hip width apart. Bend the legs being careful not to drop the bottom lower than the knees.
2. Take your right upper arm and snuggle it behind the right thigh, trying to get the outer upper arm in line with the inner knee. You can grab your right calf muscle with your left hand to help maneuver the shoulder deeper behind the leg. Repeat this action on the second arm. Bend the knees deep enough so that you can plant both hands shoulder width-apart onto the ground, fingertips facing forward. If it is difficult to place the hands completely flat, consider using two blocks or a wedge to rest your hands on.
3. Keeping the palms flat on the floor or blocks, sink the bottom towards the ground until the feet become light. Lift the heels up off of the ground as you dig your fingers into the mat and keep the elbows hugging in line over the wrists. Once the heels lift, try to lift the toes as well. The weight is now all in the hands. Play with the delicate balance of how much you drop or lift the bottom to find your center of gravity.
4. Simultaneously push the ground to straighten your arms as you squeeze your inner thighs to your outer arms to extend the legs. Work the dynamic of the arms and legs together in balance, not forcing one straightening more than the other. As you push the ground away, find a huge cat’s breath or rounding of the upper back. Feel the belly lift up as you encourage the bottom to stay in line with the shoulders. Squeeze your legs straight. Gaze is slightly forward. Spread the toes wide and maintain for 5 to 8 breaths.
5. Release to the ground by bending both the legs and arms or pull back into bakasana (Crane Pose) to release into chaturanga (Plank Pose).


Bujapidasana (Arm-Pressure Balance Pose)


Video and Text by Featured Yogamates Teacher: Kathryn Budig