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.
Intensely strengthens the arms, wrists, shoulders, and core muscles.
Deeply stretches the hamstrings, inner thighs (adductors), and groins.
Improves balance, coordination, and body awareness.
Cultivates profound focus, determination, and mental resilience.
Helps overcome fear and builds self-confidence.
Place blocks under your hands to elevate the floor, which can provide extra height and make it easier to lift and extend the legs.
Stand beside the student. Place hands under their hips and gently assist in lifting the pelvis, helping them find the buoyancy and extend the legs.
Ensure the student is actively engaging their core and arms; do not lift them entirely.
Gently guide the student's legs to straighten and broaden, cueing them to engage the quadriceps to protect the knees.
Avoid any forceful manipulation; ensure no pain in the hip, knee, or ankle.
Straighten your legs out.
Extend the legs horizontally from the pelvis with precision and control, radiating energy through the inner heels.