Preparation for Titibasana – Yoga Teacher Training India
There are several key positions in yoga that, when they begin to come out, will trigger an avalanche of new successful asanas. Titibasana belongs to these asanas. Equivalent position where all body weight is on the hands. If you learn one position from this group of asanas, others will also start to come out.
Preparation for Titibasana includes this entry in the basic version, because finding balance keeping only on your hands is not easy. During learning you will learn to align your feet and hips.
There is a more difficult version where the hips are low to the ground and the feet are raised above the head. To start with, however, build a solid foundation , and once you can withstand five breaths with a smile on your mouth, you can try to hinder.
What you need?
To do this asana, you need to strengthen your body center, arms and wrists . Open your hips. Stretch the inside of your thighs and make your wrists more flexible.
Where to start?
Begin any yoga practice by warming up the whole body. Perform Surya Namaskar A and B several times . Remember that breathing is the most important thing- he shows how you deal with asana. If you have a hard time breathing or feel too much effort during the practice, slow down .
Step 1 – Plank – we strengthen the body
Place your hands at shoulder width, wrist and shoulder in line. Feet with hip width. Distribute body weight so that is on your hands and the other 50. The whole body in one line. Perform each version several times .
- Variant I – alternately fall into the shoulders and push the ground away. Make sure all lifting and lowering movement takes place in the shoulders. Elbows are straight.
- Variant II – transfer body weight forward to the hands and back to the feet. During this exercise, you build strength of the whole body and stretch your wrists.
- Option III – Inhale, raise your right leg up, stay for a few breaths. Exhale, put it on the ground and do the same on the other leg.
Variant IV – pull the bent knees towards the head alternately on the exhaust.
If you feel tired, rest in Balasana before moving to the next position.
Step 2 – Prasarita Padottanasana D – open the hips, stretch the back and inside of the legs.
Stand astride. To place your legs at the correct distance from each other , spread your arms sideways. Imagine lowering the string from your wrist to the ground. This is the perfect distance between your legs. Set your heels out. Breathe out, bend forward, grab big toes.
Take another deep breath, lengthen your back, pull your belly button. With an exhalation, pull the cage to your legs and head to the floor. Stay in this position for a few breaths .
Step 3 – Malasana – open your hips, stretch your wrists.
Set your legs slightly wider than your hips. Feet in parallel. Get your hips down. If you feel resistance and cannot lower your hips lower than your knees, leave your hips higher . This means that, as of today, your yoga practice must focus on opening your hips. If your hips fall freely, put your hands on the ground deeply behind you.
Pay attention to your hands – they are sticking whole to the ground. If not, do an additional exercise that will stretch your wrists. Put your hands under your feet and press down with your heels. You will feel intensive stretching of your wrists. If the problem of cramped wrists does not concern you, it’s time to face Titibasana .
Preparation for Titibasana is behind us. Now try it.
From Malasana’s position, try to put your shoulders deeper behind your thighs . Tighten your stomach muscles. Press your hands to the floor and start transferring your weight to your hands. Your legs will start to rise gently. The inner side of the legs presses against the arms, push the floor with your hands.
Start straightening your knees . Stay in this position for a few breaths. If this asana doesn’t work out the first time, don’t worry . Add work on this position to your daily yoga practice. One day you will find that it is no longer a problem for you . Good luck!
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