Tittibhasana ( टिट्टिभासन ) is also known as ‘Firefly Pose‘. This asana not only strengthen exercise for your hamstrings, knees, groins and ankles but also relieve stiffness from sore hips & back muscles. Here, we’ll discuss about various such benefits, steps and precautions for performing ‘Tittibhasana‘.
The Sanskrit name ‘Tittibhasana ( टिट्टिभासन ) is derived from two words: ‘Tittibha‘ (टिट्टिभा) which means “Firefly” and ‘Asana‘ (आसन) means ‘posture or seat’. In this asana, a yogi needs to balance body weight on his arm-shelf with palms balancing the body on the floor and arms snuggled between legs.
According to Hindu texts, once Tittibha birds laid their eggs along the sea shore which were swept away by sea waves. On this, these birds moaned to Lord Vishnu who ordered the sea to return back their eggs. In this story, ‘Tittibha’ represents a yogi’s efforts to overcome illusion created by Chitta ( Mind ).
Tittibhasana is an advanced level arm balance pose that demands strong core muscles and flexible hamstrings. This asana is a part of ‘Ashtanga yoga‘, resembles like a flying firefly. It’s a great pose that helps to boost your inner energy, self awareness, balance and strength in overall body and mind.
How to Do Tittibhasana The Firefly Pose
Following are the step-by-step instructions that would help you in your practice of Tittibhasana ( The Firefly Pose )
Step 1 :
- To start the Firefly Pose get onto the floor and get down to the Adho Mukha Svanasana.
Step 2 :
- Spread the legs forward while keeping your spine straight and placing hands on the floor.
Step 3 :
- Bring feet towards your hands & let them through your legs. Press legs behind the calves.
Step 4 :
- Tuck your arms and shoulders behind your thighs and place your palms behind your feet.
Step 5 :
- Rest on elbows by squeezing them inwards & keeping your butts in between the elbows.
Step 6 :
- Maintain the curve on your knees and perform squats as you relax the back of your legs.
Step 7 :
- Now, bring your body weight on your upper arms & try to raise your feet from the floor.
Step 8 :
- Gradually, start pushing your thighs against the upper arms to acquire greater elevation.
Step 9 :
- Here, try to gaze forward with toes pointing up towards the ceiling by opening your legs.
Step 10 :
- Remain in Firefly pose for 15 to 30 seconds or as long as you can and breathe normally.
Step 11 :
- To release the asana, unwind your feet straighten your legs with a deep exhale and relax.
Step 12 :
- You can do minimum 5-10 repetitions of this advanced balancing asana for better result.
Modifications and Variations
Kukkutasana ( The Cockerel Pose ) and Tulasana ( Scale Pose ) are some variations of Tittibhasana ( The Firefly Pose )
To deepen experience during Tittibhasana, try these following modifications and find a variation that works for you:
1. You may use yoga blocks for support
- You may sit on a chair and place two blocks between the feet. Now, slide your hands between the legs and bring them to the blocks.
- You may place a block under heels and bring your arms between the legs. Now press the palms to the floor and raise your buttocks.
2. If you feel strain on your wrists
- You may keep elbows slightly bent while balancing the body weight on hands, it would support your legs to stay parallel to the floor.
- You may straighten your legs forward after lifting them off the floor. Now, bring your feet closer and cross the right ankle over the left.
Precautions & Contraindications
- Avoid doing Tittibhasana if you have pain or any injury in the wrist, hips, shoulders, elbows or lower back.
- It’s recommended that pregnant women should avoid the practice of this asana during their pregnancy.
- Avoid its practice, if you are recovering from any recent surgery on your back, waist or spinal column etc.
- Those who are suffering from severe headache or any form of hernia should avoid practice of this asana.
- People who are suffering from high or low blood pressure, shouldn’t do this pose without any supervision.
Health Benefits of Tittibhasana – The Firefly Pose
Following are the health benefits of Tittibhasana – The Firefly pose that you would attain gradually with regular practice :
This yogic exercise helps to improve digestion, blood flow, flexibility, self awareness, prevent injuries & relieves body pain.
1. Tittibhasana tones up back and abdominal muscles
- Regular practice of Firefly Pose offers great contraction effects on the abdominal muscles that makes them stronger and healthier.
- Plus, it also helps to reduce the stiffness and improve the elasticity of your spine. Thus, it corrects hunch back and lower back pain.
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2. Tittibhasana strengthens different body muscles
- Firefly pose is a great stretching & strengthening exercise for forearms, wrists, shoulders, hips, hamstrings, inner groins, ankles etc.
- This pose puts pressure on arms that’s really beneficial in improving the overall sense of balance & easing trapped muscle tension.
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3. Tittibhasana improves digestive health
- The regular practice of this asana prevents various types of digestion related issues, such as constipation, indigestion, bloating etc.
- Plus, the contraction effect of the pose helps to stimulate digestive organs that assists in production of digestive juice and enzyme.
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4. Tittibhasana Relieves Stress and Anxiety
- Tittibhasana helps to improve functioning of brain by reducing various kind of issues such as stress, anxiety, headache, fatigue etc.
- It’s regular practice increases blood circulation to the brain, that mean it’ll get sufficient amount of oxygenated blood and nutrients.
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5. Tittibhasana Enhances Reproductive Health
- Firefly pose enhances your sensual performance as it squeezes reproductive organs & stimulate them by improving the blood flow.
- Moreover, it not only assists in the production of stress hormones in these organs but also strengthen hips, calf and thigh muscles.
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6. Tittibhasana reduces extra abdominal fat
- Firefly Pose tightens and tones up the area of the stomach muscles as they remain contracted when a yogi remains in this posture.
- Regular practice of the asana creates a lots of pressure on abdominal muscles that’s really helpful in reducing fat from belly region.
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7. Tittibhasana improves blood circulation
- The Firefly pose helps to reduce the strain from the blood vessels & also ward off the formation of fat and cholesterol in your body.
- Apart from this, it also assists to release subtle energy blockages, improves cardiovascular health, kidneys and liver functioning etc.
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Preparatory Poses
- Garudasana
- Malasana
- Bakasana
- Vasisthasana
- Kurmasana
- Baddha Konasana
- Surya Yantrasana
- Paschimottanasana
Follow-up Poses
- Uttanasana
- Savasana
- Sarvangasana
- Padahastasana
- Adho Mukha Svanasana
- Urdhva Mukha Svanasana
- Setu bandha Sarvangasana
Tips For Beginners
- If you feel uncomfortable in maintaining the pose, you must invest time practicing basic warm up postures first.
- You can practice the Firefly pose both in morning and evening but it should be performed empty stomach only.
- Make sure that you practice the asana correctly, thus we recommend learning yoga with an experienced teacher.
Conclusion
Regular practice of Tittibhasana (Firefly Pose) offers numerous health benefits – optimal sensual performance, enhances muscle endurance, makes biceps & triceps stronger. In short, it helps a yogi to get whole body strength.
We really hope that this article would be useful guide for your practice of Tittibhasana. So here. we would like to invite you to please do share your views and suggestions on this post in the comment section down below.
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FAQs Related To Tittibhasana and its Related Health Benefits
Why Tittibhasana is often considered as beneficial asana for students ?
Daily practice of Tittibhasana may help you to improve concentration of students towards their studies. After a long tiring session in the study room, its practice offers them an easy escape from the pain in their groin areas.
How do Tittibhasana improve the functioning of digestive system ?
Tittibhasana (Firefly pose) is a challenging posture creates a lot of pressure on stomach and inner intestine. This pose helps to digest complex protein and carbohydrate, strengthen core muscles and supports proper bowel movements.
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