Firefly Pose (Sanskrit: Ṭiṭṭibhāsana / टिट्टिभासन )
Tittibhasana (Ṭiṭṭibhāsana) is an advanced arm balancing pose that requires a substantial amount of core strength and flexibility in your hip flexors and hamstrings. The Sanskrit word ‘tittibha’ means a small insect or a firefly. Thus, while practicing the Firefly Pose we have to mimic a firefly in flight. To prepare the body for this asana, it’s advisable to first master asanas like – Seated Wide Angle Pose, Seated Forward Bend Pose, Shoulder Pressing Pose, and Elephant’s Trunk Pose.
Instructions for Doing the Firefly Pose
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Bend your knees and bring them close to your trunk.
- Now, with an exhalation, lift your right ankle with both your hands, and by pulling your right thigh upwards place your right leg over your right shoulder. Release your hands and take a couple of breaths.
- Again, with an exhalation, lift your left ankle this time with both your hands, and by pulling your left thigh upwards place your left leg over your left shoulder. Release your hands gently and take a few breaths (breathe normally, without any jerks).
- Place your hands on the floor next to your hips and find your center by concentrating on your breathing before lifting your body off the ground. Keep both your legs as close to your body as possible by pressing your inner thighs towards each other.
- Exhale and straighten your arms and pull your body upwards by pressing down your palms into the floor.
- Stretch your legs upwards, straightening your knees, and flex your toes while balancing your body on your palms. Hold this position for about 20 to 60 seconds.
- To release the pose, again use your arm strength to bring your hips down with your legs still up on the shoulders. Once your hips touch the floor, gently and slowly release your legs and come back to Dandasana (Step 1) and relax.
Benefits of Doing the Tittibhasana
- This asana stretches your wrists, forearms, biceps, triceps, shoulders, core muscles, hamstrings, thighs, hip flexors, and hamstrings, giving an overall boost of energy throughout your system.
- It greatly enhances your sense of balance and coordination.
- It stimulates your vital organs, especially your digestive system, boosting your metabolism.
- Since it’s an advanced pose, you need a certain level of concentration, perseverance, and will power to master it properly. Thus, Tittibhasana makes you strong not just physically, but also, mentally.
Precautions
- Do not practice this asana if you have any shoulder, wrist, elbow, or spinal injuries.
- Pregnant women should not practice this pose after their first trimester.
- Put in the requisite amount of preparation before attempting this asana.