How to Do the Tittibhasana Into Bakasana Pose

The Tittibhasana otherwise known as the firefly posture and the Bakasana, otherwise known as the crane posture are two Ashtanga Yoga asanas that when linked together enhance coordination, grace and energy. When performed as a sequence, these two asanas help tone the abdominal muscles, internal organs and inner thighs.

Things You'll Need

• Yoga mat

Instructions

1. 

   Starting in the Bhujapidasana or arm pressure posture and inhale while simultaneously raise your face and chest, uncross your ankles and extend your legs forward. You have just performed Tittibhasana.

2. 

   Maintain the pressure of your inner thighs against your upper arms while pressing your palms strongly in to the ground. Your buttocks, face and chest should be lifted so that you are parallel to the floor.

3. 

   Exhale and raise your hips, keep your chest open open and your head forward while you fold at your knees, bringing your feet, shins and ankles back. If your find this transition difficult, try bending one leg back at a time.

4. Bring your big toes together and lift your heels toward your buttocks.

5. 

   Inhale and roll your shoulders back, lengthening in the back of your neck while looking at the tip of your nose. Exhale while keeping your elbows bent and shoot your feet backwards to the ground; land in four limbs staff posture. You have just completed the Tittibhasana and Bakasana sequence.

Tips & Warnings

• Focus on attaining the Tittibhasana before attempting Bakasana.

• This is a very challenging sequence and requires strength, balance and coordintation.