Pose of the Month: Tittibhasana (Firefly)

By Rebecca Merritt

Symbolically fireflies stand for inspiration, illumination and energy. An ordinary bug by day, the firefly is a source of light and beauty by night; reminding us that what’s on the inside counts. The Yoga Sutras tell us: Once the obstacles and false identities have been temporarily set aside, the true Self, which has been there all along, naturally comes shining through (1.3). This May, be radiant in Firefly pose.

Benefits

• Stretches the back torso and inner groins.
• Strengthens the arms and wrists
• Tones and tightens the belly.
• Improves sense of balance
• Calms the mind by relieving from tension, stress and anxiety.

Instructions:

1. Standing at the top of your mat come into an Uttanasana, forward fold. Heel-toe feet a little wider than hips distance apart.

2. Exhale and fold torso forward between your legs, begin to squeeze the shoulders.

3. Reach hands back behind the feet, fingertips facing forward.

4. Begin to squat, bringing the full palm of the hand onto the floor. Start to shift the weight into the hands as you bend the elbows back as you would in Chaturanga Dandasana.

5. Shift your weight back to rest on your upper arms and slowly bring the feet off the floor.

6. Cross ankles in front of you, to help gain balance, and then work towards stretching the legs out to the sides as straight as you can. Keep the pelvis high to help the legs become parallel to the floor.

7. Begin to straighten the arms.

8. Without tensing your neck, lift your head and gaze forward. Breathe slowly as you hold the pose.

9. To release, bend the knees and return feet to the floor. Come to squat or stand.