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Tittibhasana

तिट्टीभासन / Firefly Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Tittibha (तिट्टीभा) meaning fly or insect and asana (आसन) meaning posture or seat.

Benefits
  • Strengthens the muscles of the shoulders, arms and wrists
  • Gives a good stretch to the back torso and the inner groins.
  • Tones the abdominal muscles
  • Burns fat.
  • Strengthens the belly and improves the digestive system and metabolism.
  • Calms your mind and improves your sense of balance.
  • Help radiate your inner glow.
Steps to perform the Asana: Tittibhasana
  • Sit in Dandasana.
  • Spread the legs beyond your hips width, with your hands placed to the floor in between the legs.
  • Bend your knees bringing them closer to armpits.
  • Now lifting your butts off the floor, sit on your feet.
  • Take your hands behind your heels bringing the shoulders in contact with your inner knees.
  • Squeezing the elbows inwards sit back on that elbow-shelf, resting your buttocks in between the elbows.
  • Balancing the weight on hands walk on your toes forward, slowly lifting the feet off the floor.
  • Inhale and straighten the legs forward shifting the sitting bones behind and rolling the thighs together.
  • Look forward with toes pointing up and thighs hugging the upper arms.
  • Raise the legs as far as possible by opening them towards the ceiling.
  • Hold the pose for at least 15 seconds breathing gently.
  • Exhale bending your knees and bringing your feet to the floor.
  • Sit down on your buttocks, release the shoulders, and relax.
Common Misalignments / (Mistakes)
  • Over-stretching of muscles might contribute to strain or injury.
Contraindication / Cautions
  • Avoid in case of any injury or surgery in the arms, legs, shoulders, elbow, wrist, hips, rib cage, hamstrings, or lower back.
  • Avoid in case of lower back pain.
  • Avoid during pregnancy and post-surgery.
  • Avoid if suffering from high or low blood pressure or any cardiac ailments.
  • Avoid if you are suffering from headaches, vertigo, dizziness, migraine, epilepsy or depression.
  • Avoid if you lack body-breath connection.
  • Avoid during pregnancy, post-natal care and Menstruation.
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