Tittibhasana is associated with degree arm equalization position that demands strength and determination. The name comes from the Indo-Aryan “tittibha”, that means “fly” or “insect,” and position, that means “pose.”
To enter this asana, squat with the feet a little less than shoulder-width apart. Tilt the pelvis forward so the torso is between the legs. Lift the pelvis to knee height by straightening the legs. Bring the upper arms and shoulders under the backs of the thighs and above the knees to place the hands on the floor at the outer edge of the feet. With the hands and arms strong, lift off the floor and extend the legs, straightening both the legs and the arms.
How To Do The Tittibhasana: Steps
- Begin in Standing Forward Fold (Uttanasana), stay here for a few breaths to stretch out the hamstrings and open up through the backs of the legs, which is actually a key ingredient in this arm balancing pose.
- By your Forward Fold, take the feet a little wider than hip distance apart. Slightly bend the knees and begin to work your shoulders behind your legs, tucking the torso between the inner thighs. Use your hands around the back of the ankle to help snuggle the shoulders behind the knees.
- Place your hands on the floor just behind your heels, with the fingers pointed forward towards the feet. Bend the knees deeply and drop the hips down toward the ground.
- Carefully begin to shift your center of gravity as if you’re sitting back in a chair. Use your arms as a “ledge” to support your body because the weight moves off your feet and into your hands—the backs of the thighs can rest on the higher arms.
- On an inhale, begin to extend the legs as much as you can, perhaps one at a time. Straighten the arms as much as possible, and keep the chest lifted and the gaze forward.
- Spread the toes and smile! You’re flying!
- Gently unharness the feet to the ground on an exhale and make your way back to Uttanasana.
- Crow Pose is a great preparatory pose for fledgling flyers. Feel free to play around with the feeling of balancing on your hands with cushions and pillows as crash pads before attempting Firefly.
- The full extension lead of the legs is probably the most difficult portion of this pose. Work on getting comfortable with the balance first, even if the legs are just hanging out, and then build the pose by opening up and extending the legs.
- Just take an example if a line is drawn down the center of your body. The more firmly and actively you hug this midline—squeezing the legs into the arms and engaging the core—the more stability and height you’ll be able to find in this pose.
- Stretching out the hips, legs, and shoulders are good preparatory actions for Firefly Pose. Try Eagle Pose (Garudasana), Low Squat (Malasana), Happy Baby, Forward Fold (Uttanasana), and Butterfly (Baddha Konasana).
- If initially, it’s tough to induce the palms of the hands totally on the ground, continue acting on developing openness and adaptability within the groin and hips before trying the total expression of this cause to safeguard the wrists.
- Tightens and tones the abdominal region
- Improves digestion
- Stretches the lower back and groin
- Stretches the hamstrings
- Helps maintain equilibrium
- Helps concentration
- Good for the mind
- Strengthens arms and wrists
- Strengthens patience and perseverance
- Release tension and stress from the body
Do and Dont’s
People with the following problem please avoid practicing this pose, or practice under the expert’s supervisions and doctor’s advice.
- Shoulder problems
- Back problems
- Elbow Injury
- Wrist Injury
Nowadays most of the people will experience the discomfort and distress of back pain at some point in their lives. Accidents and strain injuries are some of the major causes. However, slumping, twisting a long time in one position, such as sitting down in the car on a long journey, can also be a cause. Some people have sitting jobs, they work for long hours on daily basis in the office this is also a cause of back pain.
Who is most at risk from back pain?
Anybody can hurt from back pain but some people are more vulnerable. Risk factors are there it includes age, Overweight and pregnancy. Patients who have physically demanding lifestyles are also more at risk. Older patients with up and down changes in the spine, such as osteoarthritis, can also experience chronic back pain.
There are some circumstances when people with back pain should not feel concerned and are unlikely to require medical attention. They suffer lower back pain after heavy lifting or undertaking new physical activities. It is also common for people to experience tension, difficulty or pain in the lower back as a result of rare exercise.
Estimates on the occurrence of depression among the chronic pain population range from 18 – 32%, but we think it might be higher. Based on our survey, nearly 60% of people with back pain suffer from depression.
Here are 4 poses to help with back pain that you can do anywhere.
1. Half lord of the fishes pose(Ardha Matsyendrasana)
- Sit straight with stretching your legs in front of you.
- Turn your left leg and try to touch your feet to your right hips as shown in the above image.
- Take your right leg outside of the left knee. Bit your feet to the bottom. Keep your spine straight.
- Exhale and switch your upper body to the right. Hold your right bases with a left hand and place your right hand behind you are on the ground.
- Take Breathe normally and hold this posture for twenty to thirty seconds. Once practicing you’ll be able to hold this posture for 3 to 5 minutes.
- Now unharness this posture and repeat this cycle with bending right leg and conveyance left leg outside of the right knee.
2. Camel Pose(Ustrasana)
- 1.Start with a inhale to lift your chest & upper spine up & over
- To make sure you are not collapsing in your lower spine, keep hips forward & focus on bending the whole spine evenly
- you can push against your feet to lift your chest up. This feels super good on your shoulders and chest too.
- In the final expression, bring your elbows as close as you can together, eventually to touch.
3. Wheel pose(Chakrasana)
- Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Twist your elbows and extend your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.
- Pressing your inner feet into the floor, exhale and push your tailbone up toward the pubis, firming the hips, and lift the hips off the floor. Keep your thighs and inner feet should be parallel. Take normal breaths. Then press the inner hands into the floor and your shoulder against the back and lift up onto the crown of your head. Keep your arms parallel. Take normal breaths.
- Place your feet and hands to press into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Contracted the hip points and increase the tailbone toward the back of the knees, lifting the pubis toward the center.
- Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor.
4. Triangle Pose(Trikonasana)
- Stand confidently and keep the legs straight.
- Inhale, move the legs about 3 to 4 feet from one another. The knees and body should be straight. Raise both hands to the level of shoulder to the respective side.
- Turn right foot towards right side at 90 degrees to the right and turn left foot slightly to the right.
- Exhale slowly and simultaneously lower the right-hand palm in order to place the palm on the ground and raise the left hand upward, and see the tips of the left-hand fingers.
- Hold your position for a minute and while doing breathing it should be deep and even.
- After that come back to the normal position. Repeat the same on the other side.