StandingForward Bend
Firefly Pose B
Tittibhasana B
A standing deep forward fold with a bind behind the back, part of the Ashtanga second series. Unlike Tittibhasana A (the arm balance), this variation is performed standing: the torso and head thread between the legs while the arms bind behind the back, forcing a deeper hip opening. The neck reaches its full range of motion with the gaze toward nasagre. Prepares the body similarly to Supta Kurmasana and Dwi Pada Sirsasana.
- ·Stretches hamstrings
- ·Opens outer hips
- ·Stretches the neck
- ·Opens hips and groin
Instructions
- 1Begin in a squat with feet slightly wider than hip-width, then slide your hands behind your heels and press your palms flat on the mat.
- 2Bend your elbows slightly to create a shelf, then work your thighs as high as possible onto the backs of your upper arms.
- 3Shift your weight into your hands, straighten your elbows, and begin to lean your torso forward.
- 4Engage your core and extend both legs forward and out to the sides, working toward straight knees.
- 5In the B variation, bring one or both legs forward into a wider extension or add a torso twist to deepen the arm balance.
- 6Engage the core, keep the gaze slightly forward, and breathe evenly for 3 to 5 breaths.
- 7To exit, bend the knees, lower the feet to the floor with control, and release the hands.
Contraindications & precautions
- ⚠Wrist pain or carpal tunnel syndrome — the full load of body weight on the wrists in this pose is significant and should not be attempted without prior conditioning.
- ⚠Tight hamstrings or recent hamstring tears — the straight-leg position places intense stretch on the posterior chain and can overload a healing injury.
- ⚠Shoulder instability or recent elbow injury — the arm-balance load requires joint integrity; skip this pose and build foundational strength first.
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