FIREFLY POSE, TITIBHASANA
STEP-BY-STEP TUTORIAL: LEARN TO FLY
FIREFLY POSE
FIREFLY POSE, TITIBHASANA
STEP-BY-STEP TUTORIAL: 4 KEY ACTIONS
Firefly Pose (Titibhasana) might have you thinking, “There is no way I’ll ever be able to do THAT pose!” Yes, for sure it requires strength and flexibility, but with the right application of techniques, you will surprise yourself.
Firefly is a pose I teach in many of my workshops and online immersion classes because it brings a lot of laughter and a lot of those “Aha!” moments with it. Just have a couple of yoga blocks (or books) and a nice big couch cushion, because you are probably going to find yourself accidentally seated a few times while learning. It’s part of the fun factor!
In the video below, I collected a few clips from online classes & immersions so you could see how I come into Firefly from different angles. Try this with me, and together we will unlock Firefly Pose, Titibhasana.
There are 4 key actions you can apply to your Firefly Pose right now. With consistent practice, your Firefly could take flight.
ARM BALANCES
Learn 12+ arm balances while expanding your knowledge of the body and increasing your body awareness. All classes are 75 minutes and ALL-levels appropriate
- Crow Pose, Side Crow, and variations
- Flying Pigeon, Koundinyasana 1 & 2
- Titibhasana, Bhujapidasana
- Handstand, Forearm Stand, and many more!
SALE PRICE: $198.00 $128.00
Firefly Pose • Titibhasana
The following tutorial footage in this video snippet of Firefly Pose (Titibhasana) is taken from the March 2021 Immersion titled MOVE•BREATHE•RELEASE
Prep for Firefly Pose, or Titibhasana
To set up for Firefly Pose, Titibhasana, you first want to separate your feet so that they’re wider than your hips. Then bring a set of yoga blocks behind your feet.
Now, bring your arms to the inside of each leg, fingers facing forward. Bend generously into your knees, as if coming into a squat. Move your hands back behind your legs. Place the palms of your hands firmly on each block with hands wide. Fingers/hands turned outward a bit usually provides more ease on the wrists.
The final prep step is to bend your elbows, creating a sort of table for you to sit on. Be sure to keep your arms wide.
Now you’re ready for Firefly Pose, Titibhasana!
300 HOUR ONLINE TEACHER TRAINING
GET 500 HOUR CERTIFIED AS A MASTER TEACHER
Master your skillset as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!
4 KEY ACTIONS TO MOVE INTO FIREFLY POSE, TITBHASANA
- Push into your hands and round your back, protracting your shoulder blades. That will activate your serratus anterior (shoulder blade muscles) and your core. You will instantly feel lighter as a result.
- Lift your heels and come onto your toes. Squeeze your legs toward each other. Miss this step and you’re likely to fall back.
- Now, keep that squeeze and TURN your legs in. Better yet, try this step one leg at a time to get the feel for the squeeze. This is a really important step! Teachers — here is a key tip if you are demonstrating this for your students: If you’re demonstrating this pose, emphasize the thighs rolling in (if the knees are bent that means the feet will actually go outward, so keep their attention on what your upper thighs are doing to avoid confusion).
- Lastly, and least importantly, straighten your legs (your knee joints) by activating your quadriceps.
ARM BALANCES
Learn 12+ arm balances while expanding your knowledge of the body and increasing your body awareness. All classes are 75 minutes and ALL-levels appropriate
- Crow Pose, Side Crow, and variations
- Flying Pigeon, Koundinyasana 1 & 2
- Titibhasana, Bhujapidasana
- Handstand, Forearm Stand, and many more!
SALE PRICE: $198.00 $128.00
Can’t straighten your legs?
Many people tell me their hamstrings are too tight, so they can’t straighten their legs. That may be the case, OR it may be that the quadriceps are too weak against the tightness of the hamstrings. To be honest, approaching from the perspective of what to strengthen is usually far safer and more effective than just stretching.
Sit in a straddle position (don’t worry about how wide). Activate your quads by pulling your knee caps toward your hips and straightening your knees. Now, keep your right knee straight and lift your right thigh off the ground. Crazy how much of a challenge just this can be! You can lean back at first; that might help. Try each side. Even if you can’t get each leg off the ground, you will be developing your quad strength by trying to do this. Over time, you will get it! By strengthening your quads, eventually strength will win over inflexibility.
Want to support the continuation of these blogs? The best way to do so is to share them on social media or with friends via email! Thank you for stopping by!
TOP RELEVANT RECOMMENDATIONS
1. MOVE•BREATHE•RELEASE (footage in above video), 12-class immersion
2. Arm Balance Immersion: 12 Classes — 12 Arm Balances
MORE WAYS TO DEVELOP YOUR PRACTICE
Continue Learning
Internal Rotation: Strengthen From The Inside Out
Internal Rotation: Strengthen From The Inside OutShoulder MobilityINTERNAL ROTATION STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves experiencing too much time spent in a slouched position. It could be due to a job, poor habits on our...
Janu Sirsasana To Half Lotus
Janu Sirsasana To Half LotusKurmasanaJANU SIRSASANA TO HALF LOTUS There’s never one single route to a posture we’re exploring. There are individual specifics we always need to consider. When it comes to hip opening postures like Janu Sirsasana and Half Lotus we...
Turtle Pose To Titibhasana
Turtle Pose To TitibhasanaKurmasanaTURTLE POSE TO TITIBHASANA Turtle Pose is not tiny by any means. There is a great deal that goes into its preparation. At the same time, it’s also an excellent preparatory posture for Titibhasana. The journey between these two...
Full Wheel
Full WheelUrdhva DhanurasanaFULL WHEEL Teaching an intentional class becomes inevitable when following the Chromatic system that Matt created . In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential. When it...
Mastering Bakasana
Mastering BakasanaCrow PoseMASTERING BAKASANA We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to...
Tuck Jumps
Tuck JumpsHandstandTUCK JUMPS Tuck jumps can be a confidence booster when it comes to preparing for handstands. They're not the first step in the course of preparation, but they're definitely a way of identifying where strength and proprioception require attention. ...
THE FREE TECHNIQUE PACK
When You Subscribe, You Will Get Instant Access to
- the Technique Pack: 15 yoga pose breakdowns
- exclusive online course discounts
- exclusive blogs and videos
Share This!
Hey. thank you for reading. If this is helpful please share it!