Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Tittibhasana
- Tittibhasana is pronounced as tit-THI-BHA-ah-sana. It means Firefly pose.
- You require increased hamstring flexibility and upper body strength to perform this pose. But it is only with regular practice that you can gain both these valuable qualities.
- Since it is a tough pose, you should not rush with it. Rather, practice slowly.
- It is difficult to perform this arm balancing pose as it requires you to act like a flying firefly.
How To Do The Tittibhasana?
Basically, the preparation rules to follow is quite similar to that of other Ashtanga asanas practiced. You need to perform this asana on an empty stomach and after cleaning your bowels. Keep a gap of about 4-6 hours before doing this asana to allow complete digestion of food. It will also provide you with a sufficient energy level to do this asana. This asana is best practiced during morning hours. In case, you are busy, then you can do it during the evenings. This is rather an intermediate/ advanced Ashtanga styled yoga. You should perform it for about thirty to sixty seconds at stretch. Repetition is not necessary. It strengthens your back torso and inner groins as well as stretches your wrists and arms. A few preparatory poses that you can do are Baddha Konasana, Bakasana, Malasana and Gaarudasana. Follow-up poses are Urdha Mukha Svanasana, Adho Mukha Svanasana and Uttanasana. You can continue performing this pose for about thirty to sixty seconds at a time.
- This asana should start by performing first Adho Mukha Svanasana.
- You need to walk to your hand in a manner that makes your feet before your hands. Bring your hands through your legs. Press both the hands behind your calves in a manner that you need to crawl deeper through the legs.
- Bring shoulders and arms far behind the thighs as much as possible. Place your palms firmly behind the feet. Doing this, your heels should be kept between your index finger and thumb.
- Bend gently your knees. Squat and rest your legs back part moving it closer to your shoulders as much as possible.
- Spread your palms and fingers. Shift body weight to them. Now, lift feet away from the ground. But before that straighten your legs. After stabilizing yourself, straighten your arms. Then squeeze thighs against your upper arms. This will help derive more height.
- You need to hold onto this position for a couple of seconds.
- Release gradually your hold by bringing your lower limbs (arms) to the ground and land on the floor on your feet.
- Extend slowly your knees. Release them from your shoulders top portion. Raise the pelvis region.
- Walk gradually your hands within the gap present between your legs. Get into a downward facing posture of a dog.
- Rise gradually to stand up.
- Relax and breathe freely.
Tips for beginners to follow when doing Tittibhasana
- You need to perform this asana flawlessly and perfectly. But this will require lots of practice combined with dedication. Until you get your act right, you will have to make some slight adjustments. Sit down on the ground. Spread your legs before you create a 90-degree angle. Now, on a block elevate your heels. Press palms on the floor between your legs. This altered posture can help you to move forwards with performing this asana.
- Before doing this asana, you can perform any or all of the poses like the Garland Pose (Malasana), Eagle Pose (Garudasana), Baddha Konasana and Bakasana. On successful completion of Tittibhasana, you can do several follow-up poses. These are Urdhva Mukha Svanasana, Adho Mukha Svanasana and Uttanasana.
Benefits Of The Tittibhasana
- It stretches your inner groins and back torso.
- It strengthens your wrists and arms.
- It tones your belly, thereby improving your digestion process.
- It calms the mind as well as provides you with a sense of balance.
Effects on Chakras
- This asana is known to balance and calm the third chakra also referred to as the Manipura Chakra. This chakra is present around your navel also termed as the fire and pitta zone. This is called Solar Plexus.
- The chakra gets stimulated, thereby invoking self-control, self-confidence, contentment and emotional balance in the doer.
- Doing this exercise energizes your chakra, thus providing increasing your sense of emotional and self-control.
Precautions To Be Taken While Doing The Tittibhasana
You should avoid practicing this asana if you suffering from the following health conditions:
- Low back injuries
- Wrist injury
- Elbow injury
- Shoulder injury
- It is without a doubt that Tittibhasana is quite a challenging pose. To master this asana, you need to develop self-confidence, ability and be determined. Tittibha means firefly and is regarded to be an amazing metaphor used to show the path to derive yogic awakening.
- If taken excessively seriously, then this pose is likely to throw even the most talented practitioner off guard. It inculcates as well as requires both Shraddha and Vriya to perform it correctly. You need to be confident while doing this asana. Only then will you be able to get into the kind of steadiness required to bend your hips deep forward. Moreover, you have to develop arm strength for supporting yourself. It also helps activate your legs allowing them to lift properly and as much as required. Tittibhasana is indeed an amazing physical workout including a wonderful stress buster.
- Therefore, with so much information in hand, you can start doing this asana immediately. The truth is that very few people exist who can lift up to perform this asana correctly the very first time. You should not get discouraged if you fail to do it properly. Remember, yoga asanas are complex and require you to be sincere, dedicated and put in the right efforts. As a beginner, you should follow the above steps to enjoy doing this pose. This in turn will change the way how you act and instill self-confidence, allowing you to achieve greater things in life.
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