Core Strength and Legs in Tittibhasana

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Many people think that arm balances are all in the arms, but every part of the body is responsible for lifting itself. When working on the strength postures in the Ashtanga Yoga Second Series remember to utilize the whole body and integrate the core with the strength of the arms.

In the posture called Tittibhasana, or Firefly, a strong engagement of the core of the body is crucial to develop the balance between brute strength and flexibility is needed to perform the posture with ease on a regular basis.When attempting the posture, it might be useful to break down the movement into two distinct segments: the arm balance work and the core strength movement. If you want to work on the core strength and the legs in the posture start off in a seated position. Then hook your right thigh around the back of your right upper arm. After that, think about pulling the head of the right thigh bone into the hip socket while straightening the leg. Be sure your right hand is pressed firmly into the ground near the pelvis and that you keep your right leg as close to your torso as possible. Next, draw the lower ribs into the body while sucking in the lower belly and activating the pelvic floor. After practicing on the left side, try it with both legs.

Remember that it takes more than just brute power to lift your body off the ground. Strength in yoga is a careful articulation of grace and flow.

Kino Yoga
An international yoga teacher, author of three books, producer of six Ashtanga Yoga DVDs, writer, vlogger, world traveler, co-founder of Miami Life Center and founder of Miami Yoga Magazine. Kino’s dharma is to help people experience the limitless potential of the human spirit through the inner tradition of yoga. She is one of the few people in the world of yoga to embrace both the traditional teaching of India’s historic past and the popular contemporary social media channels. You can find her teaching all over the world and on Kino Yoga Instagram with over 400,000 followers and on Kino Yoga YouTube channel with over 30 million views. With more than 15 years of experience in Ashtanga Yoga, she is one of a select group of people to receive the Certification to teach Ashtanga Yoga by its founder Sri K. Pattabhi Jois in Mysore, India and practice through the Fourth Series of Ashtanga Yoga.

Without any background in movement training Kino MacGregor tried her first yoga class when she was nineteen. Three years later, she joined Govinda Kai’s Mysore-style classes in New York City and became a dedicated Ashtanga yoga practitioner. After seven months of traditional Ashtanga practice Kino traveled to Mysore, India to meet her true teacher, Sri K. Pattabhi Jois (“Guruji”). Upon her return she began real self-practice by practicing alone and devoting herself entirely to the study and teaching of Ashtanga yoga. After seven years of consistent trips to Mysore, at the age of 29, she received from Guruji the Certification to teach Ashtanga yoga and has since worked to pass on the inspiration to practice to countless others.

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  1. awes

    May 15, 2016 at 7:46 am

    Great article kino

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