#fireflyposetips

[catbradleyyoga]

🌟 How to TITTIBHASANA 🌟 . I hope this prep sheet is useful for those working on this pose. . Starting in Malasana is helpful to warm up the hips, then taking the hands back to hold the heels and keeping knees tucked behind triceps are great prep and warm up poses. Make sure to wiggle around in them and don't be afraid to move and jiggle in them to access those hips and it helps stretch the quads too. . Try and keep your feet facing forward if you can and as close together as you can. The closer you can keep them the better as you'll get the legs higher up the arms this way. . Pick up the hips and snuggle shoulder behind knees. (Even getting triceps behind there will work too) . Lowering the hips at the same time as you lower your hands will help the wrists. . Walk your feet out a little as you rest your legs on the triceps. . ELBOWS OUT! . Arms are bent at this point. . Tuck tailbone and engage mula bandha. . Lean shoulders FORWARD as you pick the feet up by lowering butt DOWN. . Now let the butt rest between your inner forearms.(because your elbows are facing outwards) . The more you can push the butt into your forearms the easier it is to straighten the legs. Engage the quads here and play with flexing the feet or pointing the toes and see which works. If you feel pain at the back of your knees I would point the toes which will relieve tightness in the hamstrings. . Cambered hands and keeping hands shoulder width in this one works best. . Lift chest to try and find some length in the spine. . The most important cues are LEANING FORWARD, ELBOWS OUT AND LEGS HUGGING RIBCAGE. . Hope this is helpful. I've done a video too but I thought this would be useful so you can screen grab it and save it for later. . Any questions please do ask 💛 . Thanks again to everyone that joined me, it was so much fun and I can't wait to meet you all again real soon. . I have a few things coming up and already planned but if there is a particular pose you'd like me to cover in my next solo series then please comment below and let me know 💚💚 #yoga #tittibhasana #fireflyposetips .

[catbradleyyoga]

▪¤|□| #CatsFireflySeries |□|¤▪ . ☷ D A Y 10 -  EKA PADA KOUNDINYASANA 2 |  ONE LEGGED SAGE ☷ . I don't need to remind you that the final pose here is not the key to Tittibhasana but the prep and warm you do to try and practice it, is. So please don't fret about this pose. This is a great warm up for Tittibhasana and once again like Lizard getting that leg high up the arm as you can is super beneficial. . As with any arm balance forget about lifting UP focus on shifting FORWARD. . Chaturanga arms (kinda) the reason I say kinda is because that left elbow will need to move out from your body to allow the left leg to rest on it. Also if you're new to this pose then the right elbow will be glued to your right hip. . Start in a low lunge. . Lower the chest and walk the left arm under left leg. . Use the left tricep as a shelf for the left thigh. . Lower the right hip onto the right elbow if you can. . If this is new to you it is helpful to work with a twist. Twisting to the left by lifting the left hip out and right hip down.  But try and keep shoulders level and square and facing forward as much as you can. . Lean FORWARD the further forward you can go the easier it will be to let the back leg float. . Zed-ers- try with straight arms, square hips and back foot down 😈 ____________________________________ . #CatsFireflyNews 🤓 . @tanayrenee_yoga was a model student and chose alignment over aesthetics. But secretly I totally agree with you Tanya 😂 . @im_cheeky look more enthusiastic in future 😂 .  @yogamammina don't you dare ever post a vid again without your hilarious commentary! I rely on you for my daily dose of joy 💘 . @yoga_and_unicorns is spending so much time on her yoga she doesn't have time to pair her socks 😂 . Stop being so damn hard on yourself @michaelftyoga that elephant trunk pose was amazing! . @franciechanges is spreading wonderful rumours about me to @a.k.a.yoga she called me the 'Patron saint of Yoga' 😂😂 Now who wouldn't like that rumour 😂 . ~~~~~~~~~~~~~~~~~~~~~~~ . ☆ Generously sponsored by @aloyoga & @infinitystrap ☆ . ~~~~~~~~~~~~~~~~~~~~~~~ . #yoga #tittibhasana #fireflyposetips

[catbradleyyoga]

🌜 Sundial prep poses 🌙 . Sundial pose is a toughie and requires some degree of flexibility and strength. . Here are some alternatives you can try to help towards the full expression of the pose. . 1. Opposite hand to opposite foot. Hold the outside of the foot and make sure the foot doesn't sickle, keep it flexed by pressing the ball of the foot up. . 2. Use a strap and keep the leg bent binding the hands behind your back but keep both sit bones firmly grounded. Lift the chest and find length in the spine. . 3. Using a strap again holding with the opposite hand to opposite foot. Keep grounding sit bones down and lift chest open the shoulder by taking hand as far behind you as you can. . 4. Lastly try binding the hands with a straight leg. Again keep grounding down into the sit bones. . The lower leg can be bent or straight. You may find it easier to keep it straight like I have here but feel free to bend it too and see which way works for you. . Hope these help with day 8 for my #catsfireflyseries if you need any more help please do let me know. . Have a wonderful start to the week everyone. I've a super busy day today so please forgive me if I don't make it to the gallery that often but I will do my best to pop in when I can. 😘 . #yoga #fireflyposetips #tittibhasana

[catbradleyyoga]

▪¤|□| #CatsFireflySeries |□|¤▪ . ☷ D A Y 1 - CHILD'S POSE | BALASANA | ☷ . Every time I host I get butterflies with excitement and anxiety in equal measures. I want it to be logical yet fun so the poses I've come up with for the next 15 days will be a little creative but all with the same objective in mind. I hope you enjoy it and we are all flying fireflies in 2 weeks from now. Make me one promise you will do the pose each day for the required length of time✌ . Finally, day 1 is here and it's a very simple but effective pose in preparation for Tittibhasana. . This child's pose variation with knees wide and chest down is practically Tittibhasana just lying down,  with knees bent, and arms outstretched and far more relaxed. So I guess it's nothing like Tittibhasana 😂 But perhaps a distant cousin...... . Tittibhasana requires a lot of hip flexor action so using this variation of child's pose is a sneaky way to work on those pesky hips. . Start with toes touching, knees wide and chest down. Keeping tucking the tailbone to get that butt you heels. Walk the hands and tailbone away from eachother to get as much length in the spine as possible.  Chest will eventually lower. . Some options if this is not accessible: . 1. Keep knees together. . 2. Use a cushion between  butt and heels. . 3. Use a block under your forehead. . 4. Or take it up a notch and try in handstand against the wall if this is too easy for you. I'd hate to not offer some option Z's😂 . 🌟How to add this to your daily routine - I suggest using this pose at the start and end of your practice and hold for approximately 3/4 mins each time.   . ____________________________________ . #CatsFireflyNews 🤓 . Stay tuned for day 1 news tomorrow! ✌ . ~~~~~~~~~~~~~~~~~~~~~~~ . ☆ Generously sponsored by @aloyoga & @infinitystrap ☆ . ~~~~~~~~~~~~~~~~~~~~~~~ . #yoga #tittibhasana #fireflyposetips