Yoga : Tittibhasana (Firefly Pose): Introduction, Steps to perform

 


Tittibhasana, or Firefly Pose, is an advanced arm-balancing yoga pose that builds strength, flexibility, and balance. It resembles the shape of a firefly, with the legs extended forward and arms supporting the body. This pose engages the core, strengthens the wrists and arms, and improves overall body control.

How to Perform Tittibhasana

  1. Warm-up – Prepare your body with hip openers (e.g., Malasana or Butterfly Pose) and wrist-strengthening exercises.
  2. Start in a Squat – Begin in Malasana (Garland Pose), with feet slightly apart and knees bent deeply.
  3. Place Hands on the Floor – Lean forward and place your palms firmly on the ground, shoulder-width apart, fingers spread wide.
  4. Tuck Arms Under the Legs – Slide your arms under your thighs as high as possible, placing them close to your shoulders.
  5. Lift the Feet – Shift your weight onto your hands, engage your core, and slowly lift one foot at a time off the ground.
  6. Extend the Legs – Straighten both legs out to the sides while keeping your arms firm and engaged.
  7. Balance and Hold – Keep your chest lifted, gaze forward, and hold the pose for a few breaths.
  8. Exit Gently – Slowly lower your feet back to the ground and return to a squatting position.

Benefits of Tittibhasana

✔ Strengthens Arms & Wrists – Builds upper body strength and stability.
✔ Improves Core Strength – Engages the abdominal muscles for better balance.
✔ Enhances Flexibility – Stretches the hamstrings, groin, and lower back.
✔ Boosts Concentration & Focus – Encourages mindfulness and mental clarity.
✔ Improves Balance & Coordination – Helps in achieving better body awareness.

Precautions & Contraindications

✘ Avoid if You Have Wrist, Shoulder, or Lower Back Injuries – This pose puts significant pressure on these areas.
✘ Not Recommended for Pregnancy – Firefly Pose is strenuous and can be unsafe.
✘ Warm Up Properly – Lack of preparation may lead to muscle strain or injury.
✘ Do Not Force the Pose – If flexibility or strength is lacking, use props or modify the pose.
✘ Practice Under Supervision – Beginners should learn from a qualified yoga instructor.

By practicing Tittibhasana mindfully, you can develop strength, flexibility, and confidence in arm balances.


Comments

Post a Comment

Popular posts from this blog

Olympics24 : Julien Alfred of St Lucia becomes fastest woman on earth by winning 100 mtrs

Image
  Saint Lucia's Julien Alfred did wonders to put her country in the Olympics map by beconing the fastest woman on earth . Before the semi-finals, when Jamaica's Shelly-Ann Fraser-Pryce withdrew, everyone thought Sha'Carri Richardson would easily win the gold. She was expected to become the world's fastest woman. However, Sha'Carri disappointed. St. Lucia's Julien Alfred won the gold in the women's 100 meters at the Olympics, finishing in 10.72 seconds. Sha'Carri secured the silver by finishing second, while America's Melissa Jefferson took bronze. The event was delayed slightly due to rain before the race. Despite the wet track, Julien seemed unaffected. She took the lead right from the start and maintained it until the end. Despite her efforts, Sha'Carri couldn't catch up. Julien set a national record by finishing in 10.72 seconds. Her celebration after winning gold showed how significant this victory was for her and her country. Sha'Car...
Read more

Olympics24 : China dominates TT with 5th consecutive title , France retain volleyball gold , some other event results

Image
  China successfully defended their Golds medal in the men’s table tennis team event with an emphatic 3-0 victory over Sweden at the Olympic Games Paris 2024. This marks their fifth title in the men’s team event, a competition they have dominated since its debut at the Olympic Games Beijing 2008. Host nation France secured the Olympic TT bronze in the men’s event by defeating Japan 3-2. In the women’s table tennis competition, China continued their dominance by winning their fifth consecutive gold medal with a 3-0 victory over Japan. This victory also marked China’s historic 300th Olympic gold medal. Japan took home the silver, while Korea Republic earned the bronze, their first medal in the team event since 2008. In badminton, Denmark’s Viktor Axelsen successfully defended his men’s singles Olympic gold, defeating Thailand’s Kunlavut Vitidsarn in straight sets. Malaysia’s Lee Zii Jia won the bronze after a three-set victory over India’s Lakshya Sen. Lee Yang and Wang Chi-lin of C...
Read more

Olympics24 : Ten men India edge out Britain in tie breaker to storm into hockey SF

Image
  India reached the Olympic hockey semifinals by defeating Britain in a shootout. The match ended 1-1 in regulation time, leading to a shootout where India won 4-2. India played with ten players for 42 minutes to secure the victory. In the semifinals, India will face the winner of the Germany-Argentina match. A win in Tuesday's match will ensure a silver medal for last time's bronze winners at the Paris Olympics. Following the advice of video umpire , Indian defender Amit Rohidas was shown a red card in the fourth minute of the second quarter for unintentional stick contact with a British player’s head. Video umpire Goyentzen suggested it was intentional, and South African field umpire Sean Rapaport recommended a red card, resulting in India playing the rest of the match with ten players. This is the first red card issued in this Olympic hockey tournament. Despite this, India remained undeterred. Coach Craig Fulton adjusted the strategy after going down to ten players. Captain ...
Read more