How to Do the Insect Forward Bend in Yoga

The yoga insect forward bend, or tittibhasana D, is a challenging forward bend that releases the spine, hips, shoulders and the backs of the legs. Not for the weary, this pose requires patient practice.

Difficulty: Moderately Challenging

Instructions

1. Stand in mountain pose, opening your feet to about hip-width and keeping your spine tall and straight. Inhale deeply, lifting through your entire body and exhale as you lean forward at the hips.

2. Drop your torso between your legs and place your palms flat on the floor between your feet. Squeeze your elbows together so that they point behind you, your shoulders dropping down between your knees. Press gently into the ground and swivel on your heels, turning your toes out 45 degrees.

3. Bend your knees slightly and continue to drop your torso down. Wrap your hands around the outsides of your ankles and intertwine your fingertips, resting them on the back of your head. If possible, allow your head to rest on your legs, just above your ankles.

4. Hold your most advanced position of the yoga tittibhasana D, or the standing insect forward bend, for 5 deep breaths. Exhale and release your arms and inhale as you lift slowly to standing.

Tips & Warnings

• To make the pose more challenging, move your heels closer together at the point you turn your toes out.

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