Firefly pose is one of the most beautiful yoga poses, but if you want to do it, you’ll need arm flexibility and upper body strength..
Firefly pose or Tittibhasana is one of the important poses that can bring a lot of health benefits. Tittibhasana is the name that comes from Sanskrit with a combination of two words, where Tittibha means firefly and asana means posture. Therefore, when practicing Tittibhasana, you will take the form of a flying firefly. This is interesting, isn’t it? If curious, let easyhealthylive.com continue to see the sharing below to understand more about this pose.
Health benefits of firefly pose
Firefly pose is a difficult pose, only when you have enough confidence, determination and the ability to let go, you can do this pose:
Strengthens back and abdominal muscles
Practicing Tittibhasana regularly will help keep your back and abdominal muscles strong. Not only that, some studies also prove that practicing Tittibhasana also helps to improve the flexibility and elasticity of the spine and abdominal muscles, helping to reduce back pain.
Strengthens forearms, wrists and shoulders
The firefly pose can help stretch the biceps, wrists and shoulder muscles, from which the back blood flow to these areas will increase, the muscles will receive more oxygen and nutrients to increase strength. In addition, doing the firefly exercise regularly helps prevent injuries to the biceps, wrists and shoulders during exercise and in daily activities.
Firefly Pose can help strengthen the forearms, wrists, and shoulders
Improve digestive health
Practicing the Tittibhasana pose not only enhances the function of the digestive system but also helps prevent some common digestive ailments like constipation. Because the firefly pose can create a lot of pressure on the internal organs, thereby improving intestinal motility, promoting the production of enzymes, proteins and complex carbohydrates needed for digestion.
Reduce stress and anxiety
Practicing firefly pose also helps increase blood circulation, improving blood circulation to the brain, which means that the brain will receive the necessary amount of blood and nutrition, which improves function and reduces problems. on nerves and brain such as stress, anxiety, headache, etc. In particular, practicing the firefly pose also helps to improve concentration, mental clarity, and wisdom.
Reduce belly fat
Studies have proven that the firefly pose is very useful for reducing belly fat because this pose will put a lot of pressure on the abdominal muscles, helping to reduce excess fat.
Improve blood circulation
Tittibhasana pose works to open chest muscles, improve blood circulation, relieve tension from blood vessels, prevent the formation of fat and cholesterol in the body.
In addition to the above benefits, the firefly pose can also provide benefits such as:
- Stretching the back body and groin
- Strong strengthening of arms and wrists
- Calms the mind and improves a sense of balance
How to do Tittibhasana
To do the firefly pose, do:
1. Start in downward facing dog pose
2. Move your hands so that your hands are directly behind your heels. Pass your hands over your calves and slowly lower your butt back.
3. The palm rests firmly on the mat to support the full weight of the body.
4. Slowly bend your knees as you would in a squat. Once your arms are stabilized, slowly lift your legs off the floor and extend them forward. Once stabilized, slowly straighten your arms, squeezing your thigh muscles to lift your torso higher.
5. Try to hold as long as possible, if you’re new to practice, try to hold for about 30 to 60 seconds and then return to the prepared position.
6. Repeat this movement about 10 times
At first, you may feel a little pain in your legs, spine, abdomen, calves, thighs and arms, but as you get used to it, this feeling will gradually fade away.
Some notes when practicing the firefly movement
Like other yoga poses, you should practice the firefly pose on an empty stomach, preferably 4 to 6 hours after eating. This will give the body enough time to digest the food and generate enough energy for the exercise.
In addition, the morning will be the best time to practice this pose. However, if you do not have time in the morning, you can still choose to practice in the evening.
Tittibhasana is not suitable for people with back injuries, hip injuries, ankle injuries and knee injuries. Besides, if you have ever undergone back or lumbar surgery or have recently suffered from spinal diseases, you should not practice. People who are suffering from high or low blood pressure should practice under the supervision and guidance of a doctor and yoga teacher.
Above is some basic information about that firefly pose. In fact, there are very few people who can do this pose successfully the first time. Therefore, if you do not perform well, do not be discouraged, but practice hard regularly.
Reference source
HOW TO DO TITTIBHASANA (THE FIREFLY POSE): STEPS & HEALTH BENEFITS https://www.getatoz.com/content/how-to-do-tittibhasana-the-firefly-pos-steps-health-benefits/2398 Access date: 12/10/2020
How To Do The Tittibhasana And What Are Its Benefits https://www.stylecraze.com/articles/firefly-yoga-pos-what-is-it-and-what-are-its-benefits/ Access date: 12/10/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
