Tittibhasana (firefly pose): Steps and Benefits

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.

 

Tips

  • 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.

Benefits

  • 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

 

6 Important Yoga Asanas for Healthy Heart

Today, the reality is that there is no age factor that controls heart ailments. People in their 20s are falling prey to heart attacks. According to the CDC (Center for Disease Control and Prevention), many people die from heart disease in every year. High blood pressure, high cholesterol, and smoking are key causes of heart disease. Increased blood pressure and cholesterol levels result from stress, anxiety, poor diet and lack of physical activity.

Yoga is the solution to all heart problems. We all practice a few asanas that can reduce the risk of heart disease. Yoga is one of the best ways to increase your flexibility, strengthen your muscles, relieve stress, boost stamina and rejuvenate your body. Yoga is a physical practice that highlights breath, focus, and meditation. If you doing Practicing yoga daily it brings you a deeper awareness of the body, mind, and emotions allowing the yogi to become more in tune with their physical and mental health. Yoga asanas make your heart healthy, improves lung functioning, respiratory function and heart rate of a body. It also improves blood circulation, builds muscle, and decreases inflammation.

 

For Heart Problems: Yoga Tips and Asanas

Yoga Tip

Both for preventing the heart disease as well as for curing the same, it is recommended that you include these in your everyday lifestyle.

  • Meditation for 20 minutes
  • Early sleeping and rising
  • Yoga/exercises in moderation
  • Deep breathing techniques (Pranayama)

6 Important Yoga Asanas for Healthy Heart :

Tadasana (Mountain Pose)

tadasana-pose

This exercise helps to keep the mental stability and also helps to develop mental concentration. The mountain pose helps strengthen the vertebral column and the heart. The deep breathing involved also expands the lungs.

 

Utthita Hastapadasana (Extended hands and feet pose)

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Utthita Hastapadasana yoga posture requires focus and strength to balance. It helps to control weight, thus boosting the health of your heart.

 

Padangusthasana (Big Toe Pose)

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Strengthens the thighs and stretches the hamstrings and calves. Calms the brain, relieves stress and reduces anxiety and mild depression. Therapeutic for high blood pressure.

 

The Warrior Pose (Veerabhadrasana)

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The warrior pose improves balance in the body and increases stamina. It also improves blood circulation and releases stress. It keeps the heart rate in check.

 

Paschimottanasana (Two-legged forward bend pose)

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The Paschimottanasana posture brings the head lower than the heart. This helps in reducing the heart rate and respiration while allowing the entire system to relax.

  • Bestows strength & flexibility to the spine.
  • Recommended for relieving obesity.
  • Purifies blood & imparts a glow to the skin.
  • Invigorates the gastric fire & has a wormicidal effect.

 

Ardha Pincha Mayurasana (Dolphin pose)

Ardha Pincha Mayurasana (Dolphin pose)

 

The dolphin pose is a little more demanding than the downward facing dog pose. It increases the stamina and strengthens of the upper body. It prepares you for more heart opening postures.