Firefly Pose - Firefly Pose Tutorial - Firefly Pose for Beginners - Tittibhasana

Transcript

welcome to the high desert yoga channel I'm Heather and today we're learning Firefly or titi vaasana' this is an advanced posture that requires really open hips and warm stretched out hamstrings so I recommend doing maybe a few Sun Salutations to start warming up the body as well as a seated wide legged fold and tech throw some core work in there to start getting your core engaged as well if you're ready give this video a like and let's learn Firefly alright my friends please join me with your feet standing a little wider than shoulder-width apart you're going to slightly bring the heels in and the toes pointing outwards a bit fold forward all the way down bend the knees bend the elbows plant and frame the hands behind the ankles and your index fingers are gonna be pointing towards the front of the bat you're gonna evenly puss down through the knuckles and fingers which are spread wide and your wrists evenly pressing down through everything snuggle your shoulders as much as you can behind your knees and this where it's really important so you're going to really focus on hugging your knees toward your shoulders the entire time you're in this pose this is probably my top tip so it's Melanie's or settle the shoulders behind the knees knees pressing deeply into the shoulders hands planted down and start to shift your booty back so that your arms create a shelf for your hips and while you do this your heels might start to lift and you'll feel that shifting awake go backwards so heels lift toes lift and just staying here for a bit kind of getting used to this weight here you can play around you can hook the toes for a little insect pose and when you're ready come back down shake it out give yourself a little break before we go into the full posture here this pose is a lot on the wrist so definitely like I said before warm-up for this posture and make sure that you're planting like I said your hands evenly into the ground because it's pretty daunting here you want to be careful all right when you're ready to try the full posture with me start by standing again where you were lift up from that yogi squat we were in heels and toes out fold forward bend the knees bend the elbows snuggle those shoulders baggage again knees pressing in to the shoulders framing the feet with your hands and I like to take my hands a little wider than shoulder width apart but it's really up to you will show shoulder width or a table like wider weight shifts back heels lift all the way and when you're ready create the legs you can stay here or if you want to engage that corner hmmm sitting with that booty up if you fall backwards like this that's totally okay that just means that you're not engaging your core enough in this pose you really need a counterbalance your weight with the arms so you can definitely bend the elbows if you need to especially to prevent hyperextension so we'll just try this one more time so that I can show you how to properly land so let's stand back up heels in toes out fold forward down the knees it's a nice little snuggle but then silvered bring the hands behind the feet really press those knees into the shoulders feel your weight shift back feet lift up and when you're ready straightening the legs make sure that your elbows are facing back remember you can lift or go this way and when you're ready I'm a little shaky here bending the feet or bending the knees back to land pretty much where you started and come out give the wrists a little shake can come into your Yogi's go out with me again or you can stand back up thank you so much for watching I hope that you have a lot of fun with this pose and let me know how it goes for you in the comments below if you are looking to bring arm balances more into your daily practice I highly recommend you check out my free gor core guide linked below it has my top 5 yoga poses for a stronger core as well as three asana exercises to incorporate into your routine I use these in my practice every week so I highly recommend you check that out give this video a if you like this tutorial and let me know if you would like to see any other sort of tutorials of my channel have a beautiful day you guys namaste [Music]