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