How To Do The Tittibhasana And What Are Its Benefits

Written by Shirin Mehdi, BA Shirin Mehdi BA Experience: 3 years
Last Updated on
How To Do The Tittibhasana And What Are Its Benefits_image

Tittibha – Firefly, Asana – Pose; Pronounced as – tit-THI-BHA-ah-sana

The Firefly Pose is one that requires exceptional strength in the upper body and flexibility in the hamstrings. But these two qualities can be gained only with practice. Therefore, you need to master the pose slowly. This difficult arm balance mimics a firefly in flight.

Everything You Need To Know About The Tittibhasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Tittibhasana
  3. Precautions And Contraindications
  4. Beginner’s Tip
  5. Advanced Pose Variation
  6. The Benefits Of The Firefly Pose
  7. The Science Behind The Tittibhasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do This Asana

Like the other yoga asanas, it is essential that your stomach and bowels are empty when you practice the asana. Make sure there is a gap of at least four to six hours between your meal and practice. This will give you enough time to digest your food and generate energy for your practice.

Also, mornings are ideal to practice yoga. But, in the event you cannot practice yoga in the morning, evenings are a good time too.

Level: Intermediate/ Advanced
Style: Ashtanga Yoga
Duration: 30 to 60 seconds
Repetition: None
Stretches: Arms, Wrists
Strengthens: Inner groins, Back torso

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How To Do The Tittibhasana

  1. To begin this asana, start with the Adho Mukha Svanasana.
  1. Walk towards your hands such that your feet are in front of your hands. Then, let your hands through your legs, and press them behind the calves, such that you crawl deeper through your legs.
  1. Bring your arms and shoulders as far behind your thighs as you can place them. Firmly place your palms behind your feet such that your heels are held with your thumb and index finger.
  1. Gently bend your knees and squat as you rest the back of your legs as close to your shoulders as you can.
  1. Once your fingers and palms are spread, make sure you shift your body weight onto them. Lift your feet off the floor. Straighten your legs first. Then, once you stabilize, straighten your arms. Squeeze your thighs against the upper arms to gain more height.
  1. Hold for a few seconds and release.

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Precautions And Contraindications

Avoid this asana if you have the following conditions.

a. A shoulder injury
b. An elbow injury
c. A wrist injury
d. Lower back injuries

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Beginner’s Tip

As a beginner, it might be hard to get this pose right. Sit on the floor and spread your legs to form a 90-degree angle. Then, elevate your heels on a block, and press your palms between your legs on the floor.

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Advanced Pose Alterations

This is an advanced pose in itself. When you master it and are able to do it with ease, you will already find yourself in an advanced position.

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The Benefits Of The Firefly Pose

These are some amazing benefits of Titthibhasana.

  1. It gives the back torso and inner groins a good stretch.
  1. The arms and wrists become strong.
  1. It calms your mind and improves your sense of balance.
  1. The belly is toned, and therefore, digestion is improved.

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The Science Behind The Tittibhasana

Confidence, determination, and the ability to let go will help you lift yourself into the Tittibhasana, which is a very challenging pose.

Tittibha means firefly. It is a great metaphor for the path of yogic awakening.

A pose like this has the ability to throw the most earnest practitioner off guard, if taken too seriously. This arm balance is challenging and requires and inculcates both Vriya and Shraddha. Be confident as you slip into this firefly yoga pose. This will help you get the steadiness you need in the deep forward bend of the hips. You also need to build up immense arm strength to support yourself and activate the legs to allow the lift.

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Preparatory Poses

GarudasanaMalasanaBakasanaBaddha Konasana

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Follow-Up Poses

UttanasanaAdho Mukha SvanasanaUrdhva Mukha Svanasana

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Now that you know how to do firefly pose, what are you waiting for? There are very few people who can lift up and do this asana the first time they try it. Don’t be discouraged. Just have fun with the pose.

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Shirin Mehdi
Shirin MehdiHealth & Wellness Writer
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

Read full bio of Shirin Mehdi
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