tit-tee-BAHS-ah-nah A
An advanced arm balance that combines deep hamstring flexibility with significant upper body and core strength. It requires balancing on the hands with the legs extended forward and wide, resembling a firefly's light.
From a squat, thread arms under legs, place hands on floor.
Lift hips, straighten legs, balance on hands.
Keep legs straight and wide, gaze forward.
Establish a strong Bhujapidasana (Arm Pressure Pose) as a preparatory step.
Hands firmly planted, fingers spread wide, gripping the mat.
Walk your feet wide, actively hug your outer thighs/knees to your upper arms.
Engage your core deeply to lift the pelvis and extend the legs.
Keep your legs straight and strong, pressing out through the heels.