The right way, benefits and precautions to do Tittibhasana Yoga

The right way, benefits and precautions to do Tittibhasana Yoga

Tittibhasana or Firefly Pose is a very important asana in the science of yoga. Tittibha is a Sanskrit word, it is also called Tithari in Hindi. Tithari (Red-Wattled Lapwing) is a bird, which is found near water bodies. That is why this asana is called Tittibhasana due to its position like Tittibha. According to yoga science, Tittibhasana is one of the main asanas to balance the body on the strength of the hand. The continuous practice of Tittibhasana gives many benefits to the body. By doing this continuously, the inner groyne and back torso get a lot of strength.

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What is Tittibhasana?

Tittibha or Tithari bird is also known as Karbanak, Lambi, Kharma, Panavik etc. Both its male and female are of the same colour. This bird is about 16 inches long. The colour of the body is rakhi, with dark brown streaks and markings on it. This garden often lives near gardens and forests, where there are dry pools and bushes of Narkul and Sarpat. It is a land-dwelling bird and spends all its time roaming in the open field. The posture performed in the position of this bird is called Tittibhasana.

Tittibhasana is an asana with difficulty ranging from medium or intermediate to advanced levels. Its style is considered to be in the style of Ashtanga Yoga. The duration of doing this is 30 to 60 seconds. This asana does not require repetition. The hands and wrists have to face heavy stretching due to the practice of Tittibhasana. Apart from this, it also helps in strengthening the inner groyne and back torso.



It is the self-confidence, determination and ability to move forward that is found within a person, which gives you the power to lift yourself during Tittibhasana. This is the reason why Tittibhasana is considered to be one of the most difficult asanas in the science of yoga.

Tittibha is also known as Firefly Pose in English. It also symbolises the attainment of nirvana to the yogis who walk on the path of yoga and the rise above the world’s delusion and delusion. It may not be easy at all to do this asana in a single day. But it is possible to practice this asana only with constant effort, practice and perseverance. It is very difficult for any new yogi to balance the weight of the whole body on both the wrists only and then feel comfortable. But, with continuous effort of practising Tittibhasana, within a few days you will start to become comfortable and you will start feeling amazing power in your hands. Apart from this, you will also start feeling the energy awakening in your legs.

Apart from this, there are many benefits of practising Tittibhasana. As,

It gives a good stretch to your back torso and inner groyne.

Strengthens hands and wrists.

Calms the mind and makes the body more balanced.

Tones the stomach and improves digestion.


The Right Way To Do Tittibhasana:

In the beginning, it can be quite difficult for you to practice Tittibhasana correctly. To start, sit on the ground and spread the legs at a 90 degree angle. After this, place the heels on a block, and press your palms between the legs towards the ground and try to rise from the floor.


Method of doing Tittibhasana:

  • Begin with Adho Mukha Svanasana on a yoga mat.
  • While walking with the feet in the posture, slowly come till the hands.
  • Then, take your hands out between your legs and grab the shins.
  • Bring your arms and shoulders behind the thighs as far as you can bring them.
  • Place your palms on the back of the feet in such a way that the heels are caught by your thumb and forefinger.
  • Slowly bend your knees and try to sit.
  • Try to keep the back of the legs as close to the shoulders as possible.
  • Once your fingers and palms are spread out, try to slowly shift the weight of the body onto them.
  • Lift your feet off the floor. First straighten your legs. Then, once you’re stable, straighten your arms.
  • To gain more height, try to contract your thighs on the strength of the upper arms, hold in this position for a few seconds and then release.



  • shoulder injury
  • in wrist injury
  • in elbow injury
  • lower back injury
  • In the beginning, do Tittibhasana only under the supervision of a yoga trainer, when the balance starts, you can do this asana yourself.
  • Always consult a doctor before starting the practice of Tittibhasana.

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