The asana should be practiced according to the below mentioned steps:
In order to start initially, one should take the squatting position first and less distance needs to be ensured between the feet in comparison to the shoulders. The pelvis portion needs to be slanted towards the front and the trunk needs to be positioned rightly amid one's legs. The legs should be adequately straightened while keeping the trunk low in order to bring the pelvis in the level of the knees
The shoulder along with the upper arm should be brought to the maximum under one's left thigh and slightly above the knee. Then the left hand needs to be kept on the floor at the outer edge of one's foot with the fingers directing towards the front. The similar act needs to be done again with the other part or side too
On should make attempts to bring oneself away from the floor by altering the centre of gravity in relation to the human body. The hands should press downwards along with gradually lifting away the body weight from the feet to the hands. The inner thighs needs to be positioned high up next to the arms to the maximum possible extent
The big toe bottoms should be pushed through however, the toes should be kept pulled backwards. Enough distance needs to be ensured between the toes and the inner area of one's feet should maintain a forward angle whereas, the feet's outer area should be pulled back slightly
The arms should be straightened as much as possible and the chest must be emptied out while keeping the shoulder blades at a maximum distance. This ensures a round upper back along with raising the torso
The head should be tried pulling up without letting the neck tense along with gazing forward. The breathing must be kept slow and one should remain in such a position for at least 15 seconds after which the feet should be freed and placed on the floor along with breathing out
The anatomical focus of the Tittibhasana posture is on the wrists. This asana greatly aids in strengthening the arms as well as the wrists.
The Tittibhasana or the Firefly pose is known to be immensely helpful in releasing stress, nervousness and tension together with relaxing the mind as well. It even helps in maintaining a sense of stability on the whole and also enhances the inner strength.
The benefits of the Tittibhasana have been mentioned below:
It helps in strengthening of the wrists
It augments the strength in relation to the arms
It helps in toning as well as tightening the portion of one's belly
Tittibhasana helps in extending the hamstrings, back portion of the upper body and also the inner groins
It is also known to enhance the inner strength
Apart from the mentioned advantages of the Tittibhasana, there are certain conditions under which this particular asana must be avoided in order to prevent internal injuries. One should abstain from practising this particular posture of yoga in case of injuries in the elbow, lower back, shoulder and wrist. It is always advised to perform this asana under the expert guidance of a yoga trainer.
The Tittibhasana asana might appear to be quite tough for the beginners initially. In order to simplify the process, one can use yoga blocks for resting the heels while being seated on the floor.
The Tittibhasana asana is not as tough or challenging as it appears to be which is supposed to be quite a similar feature with regard to the other postures related to arm balances. A valuable tip for the people attempting to perform this asana is that the Tittibhasana can be alternatively practiced by being seated on the floor, stretching both the legs to an angle of 90 degree, lifting both the heels on a particular slab accompanied with pushing of the palms into the floor from amid the legs. This pose is considered to be quite effectual for beginners in order to add to the wrists strength.
The Tittibhasana can be modified in two ways. The initial way is to bend one's knees so as to enable the soles of the feet to be in contact with each other. One can also make an effort to sit on the floor and rest the heels on the previously mentioned yoga blocks.
Performing challenging yoga postures with the help of partners make it easy which is applicable even in the performance of Tittibhasana asana. Partners can effectively help in raising the pelvis area and lifting one's body especially the upper part just with the support of two hands. Partnering also enhances the task of stretching the legs, upper back as well as the arms. Therefore, the advantage of partnering in case of Tittibhasana is quite evident.
The preparatory poses that help to prepare the body for a challenging posture like Tittibhasana asana are the Garudasana which specifically focuses on building strength in the arms, Malasana, Baddha Konasana and Bakasana.
The follow up poses which helps in relaxing the body after going through such a rigorous task of performing such a challenging posture are Uttanasana, Urdhva Mukha Svanasana and Adho Mukha Svanasana.
The posture of Tittibhasana can be further deepened by continuing to remain in the last position for an elongated time period in comparison to the time that is usually suggested accompanied with deep breathing.