Challenge Pose : Tittibhasana

Tittibhasana (Firefly Pose)

Tittibhasana (or Firefly pose) is one tough bug of a pose. Don't let its cutesy, Sanskrit name fool you. My nickname for this asana was "Fallonyourbuttasana", simply because it was a bully, and it smacked me on the behind more times than I choose to remember, when I first approached this pose. Tittibhasana left me humbled (albeit with a sore tush), but with patience and practice, this asana ignites your inner glow and leaves you with a happy buzz.

How Tittibhasana earned its nickname
"Fallonyourbuttasana"
(Picture of me about to land on my teacher's foot,
during my Yoga Teacher Training in Mysore, India)

Approach Tittibhasana with caution, especially if it's your first time. While it is an arm balance, it requires a lot of core engagement (think Mula Bandha and Uddiyana Bandha!) to balance in this pose. It is very intense on your wrists, and requires lengthened hamstrings and a decent range of mobility in your hips. Please avoid if you have wrist issues, and use props to make the asana more accessible. 

Before approaching Tittibhasana, do warm up with 8-10 rounds of Surya Namaskar (Sun Salutations), long holds of Uttanasana (Standing Forward Bend), Lunges, and hip openers like Malasana (Garland Pose) and Happy Baby Pose. A good warm-up is crucial!

Step 1

Malasana (Garland Pose or Yogic Squat)

Come into Malasana (Garland Pose/Yogic Squat) with your heels in and toes out. Wiggle your triceps into your inner thighs, squeeze your thighs to the midline, and bring your hands into prayer position. Draw your core in and lift your pelvic floor muscles up, engaging your Mula Bandha and Uddiyana Bandha. Stay here for 5 breaths.

Step 2

Take a seat

From Malasana, stand up with your feet parallel, hip width apart, and snuggle your upper arms or shoulders under your knees. Position two blocks directly behind your heels, and place your hands on the blocks, fingers pointing in the same direction as your toes. Bend your elbows to create "Chaturanga" arms, slowly lower your hips down and sit on your arms (your arms will act as a 'shelf'). Squeeze your thighs into your arms, and extend your heart forward. Core is still engaged throughout. See if you're comfortable at this stage. If there's too much pressure on your wrists (due to the intense flexion), back off! Practice to this stage for now, until you're ready to move on.

Step 3

Baby steps

Next, test your balance by lifting one foot off at a time.

Step 4

Take a test flight

Still ok? Then, take a test flight by lifting both feet off the mat, without dropping your buttocks. Maintain your balance by fierce engagement in your core centre, and adducting your thighs to the midline (otherwise your legs will just slide down your arms, and you'll be doing "Fallonyourbuttasana" instead of Tittibhasana). If your legs splay, another option is to use a yoga strap around your ankles to prevent that from happening.

Step 5

Titibhasana

If your wrists are comfortable, it's time to take off your training wheels, and practice Steps 1-4 without the blocks. 
From Step 4, straighten BOTH legs, bring your shoulders past your wrists and straighten your elbows. Keep extending your heart and gaze forward, and round your back slightly to take flight into Tittibhasana. Your head, shoulders and buttocks will be in one straight line. Breathe, and send power through your legs right to your toes. 
You may not be able to straighten your legs initially, so keep them slightly bent. This is YOUR practice! Stay here for 5 breaths. Exhale, bend your knees and place your feet back on the mat, to Malasana. Press the back of your palms together as a counter-pose.

Tittibhasana (advance variation)

Remember to never push yourself into something you're not quite ready for. Take it in stages, and practice with compassion. Yoga is a life practice....a practice to know yourself, your body and mind. 

Express the asana in your own terms, and celebrate each joyous breakthrough, no matter how small. Explore... learn... grow, and let your inner fire shine bright.

xx

Challenge Pose : Urdhva Dhanurasana

Picking up from my last article in September on backbends, Urdhva Dhanurasana was, once upon a time, my yoga "frenemy". We weren't bosom buddies but we met on the mat, and tolerated each other's presence and efforts, for the longest time. In the early days of my Ashtanga yoga practice, I could never fathom where the "feel good" factor was. In Ashtanga, Urdhva Dhanurasana was practiced 3 times, each with a 5 breath hold, and that itself, seemed like an eternity! My tight shoulders barred me from lifting up effortlessly, my arms felt like lead, there was a slight pinching in my lower back, I could barely breathe, and my legs threatened to betray holding me up.

The Sutras of Patanjali said, "Effort towards steadiness of mind is practice" (I.13). The asana is intense, that's a promise. It requires you to travel down the path of many basic poses, before arriving at this juncture. However, to embrace this pose as part of my regular practice, I must first turn the negative to positive. There's no use making faces or calling it my nemesis, whenever the teacher calls out this pose. If my mind is rejecting the asana, the body picks up the vibes and rejects it too! 

Urdhva Dhanurasana, along with all yoga poses, refuses to be owned. You can't really say you 'nailed it'. Each day, the practice is different, and the best attitude is to surrender to the breath, and let the asana unfold without resistance from the mind nor the body. Allow yourself to approach Urdhva Dhanurasana with an open heart.... be curious with the sensations that arise from this asana... be interested in your potential, rather than getting hung up on the results.

Urdhva Dhanurasana is a pretty demanding backbend, but it's great for strengthening the arms, legs, abs and spine, improves breathing, brings more mobility to your hip flexors, and gives you a huge energy boost! Who needs coffee after a few rounds of Urdhva D?!!

Before approaching Urdhva Dhanurasana, please warm up with 8-10 rounds of Surya Namaskar, backbend preps like Bhujangasana (Cobra), Dhanurasana (Bow), shoulder and hip flexor openers. Please avoid this practice if you have wrist issues/injuries, slip disc, dizziness, high blood pressure or are pregnant.

Some of my Go-To Prep Poses 

Anahatasana
A delicious deltoid and upper back stretch

Shoulder opener with block.
Place block at the bottom tip of shoulder blades,
stretch arms parallel overhead,
pull shoulders away from ears.
tailbone roots to heels & don't let
your ribs pop!

Supta Virasana with Garudasana Arms
A great opening for the hip flexors
and shoulders.

Now that you're sufficiently warmed up, here's how to approach Urdhva Dhanurasana.

Step 1

Setu Bandhasana

Lie on your back, bend your knees, feet placed hip width apart, and prepare for Setu Bandhasana (Bridge Pose). Inhale, lift your hips off the mat, wiggle your shoulders underneath you, and interlace your fingers. As you ground through the heels, engage your inner thighs by hugging them to the midline, extend the knuckles toward your heels and feel your shoulder blades pushing into your heart to open the chest, bringing the sternum closer to the chin. Stay for 5 breaths, repeat 3 rounds, and rest.

Step 2

Lightly place the crown on the mat,
while rooting the feet and hands to the ground.

From Bridge, reverse your palms and place them next to your ears, fingers pointing in the same direction as your toes. Inhale, press down firmly into your hands, and lightly place the crown of your head onto the mat. Don't allow the elbows and knees to splay. Continue to root your hands and feet onto the mat, tailbone pointing towards the heels, and draw your arm bones back into their sockets. Stay here for a few breaths, observe the weight bearing on your hands and feet, then release down and rest.

Step 3

Urdhva Dhanurasana

If you're comfortable in Step 2, take a big inhale, and press up to Urdhva Dhanurasana. Keep the hands and feet rooting down, hug your inner thighs and triceps into the midline, as you lift your navel up to the sky, while letting the head hang in a neutral and relaxed manner. 
Feel the spine lengthening upwards from the tailbone, as the shoulder blades draw downwards. You don't want to feel any compression in the lower back. Walk the legs in a few steps, if this doesn't compromise your comfort level - maybe even attempt to straighten your arms a bit more. Find a soft, steady drishti (gaze) to still the mind.
Stay here for 5-8 even breaths, then tuck the chin into the chest, bend your elbows and knees simultaneously, and lower yourself to the mat. 
Come up for another exhilarating round (or two) or simple fold into Child's Pose as a counterpose.

Remember... Practice Makes Progress.
Go slow.... and enjoy!

xx

Pink

PINK is for Courage, Faith, Love and Strength.

October is Breast Cancer Awareness Month. When you step onto your yoga mat, please join me in sending Love, Hope and Energy to the women suffering from breast cancer, to the warriors who are breast cancer survivors, and to their families and care givers for their unwavering support.

Thank you.

Expressing love, hope & energy in Camatkarasana