Rising out of the grass at dusk, the asana of the month for July is tittibhasana, firefly pose. Firefly is a core strengthening, hamstring lengthening exercise in lightness and balance. Providing a poignant metaphor for life, it challenges us to develop enough strength in our core to allow us to float.
During class, we will move into firefly in the middle of our practice. It's important for our leg and back muscles to be warm and for our core muscles to be engaged before we float into it. If you are exploring firefly on your own, be sure to warm up well, and please be aware that this pose is not recommended for yogis with wrist, elbow, or shoulder injuries. Also note that this pose carries some risk of falling. Yogis with brittle bones or lumbar disc injuries may want to take special care or avoid firefly entirely.
To move into firefly, squat with your feet a little wider than your shoulders. Lean forward, bringing each thigh over the upper arm on its side. With the weight still on the feet, shimmy the hands outward until they are in line behind the outer edge of each foot, fingers pointing forward, thumbs pointing in. Slowly shift your weight forward onto your upper arms, while engaging your ab muscles and hip flexors to support your lower body. Keep your chin parallel to the floor and imagine sending energy out through the top of your head and the balls of your feet.
If you are new to this pose, take your time establishing your balance. This is one of those poses that imparts benefits on the practitioner even if it develops slowly. Just getting into the position will stretch the leg muscles and strengthen the abs. Don't force it. Eventually, the legs will rise naturally when the core muscles have grown strong.
As you experiment with firefly this month, imagine floating above the grass. Embrace the feeling the air beneath you and explore how it accentuates your weightlessness, your balance, and your freedom.
During class, we will move into firefly in the middle of our practice. It's important for our leg and back muscles to be warm and for our core muscles to be engaged before we float into it. If you are exploring firefly on your own, be sure to warm up well, and please be aware that this pose is not recommended for yogis with wrist, elbow, or shoulder injuries. Also note that this pose carries some risk of falling. Yogis with brittle bones or lumbar disc injuries may want to take special care or avoid firefly entirely.
To move into firefly, squat with your feet a little wider than your shoulders. Lean forward, bringing each thigh over the upper arm on its side. With the weight still on the feet, shimmy the hands outward until they are in line behind the outer edge of each foot, fingers pointing forward, thumbs pointing in. Slowly shift your weight forward onto your upper arms, while engaging your ab muscles and hip flexors to support your lower body. Keep your chin parallel to the floor and imagine sending energy out through the top of your head and the balls of your feet.
If you are new to this pose, take your time establishing your balance. This is one of those poses that imparts benefits on the practitioner even if it develops slowly. Just getting into the position will stretch the leg muscles and strengthen the abs. Don't force it. Eventually, the legs will rise naturally when the core muscles have grown strong.
As you experiment with firefly this month, imagine floating above the grass. Embrace the feeling the air beneath you and explore how it accentuates your weightlessness, your balance, and your freedom.