Tittibhasana A (Posture of the Tittibha Bird)

Tittibhasana A

Tittibhasana A (Ṭiṭṭibhāsana) = Posture-of-the-Tittibha-Bird

Dṛṣṭi: nāsāgre = to the nose

You can jump into this posture from downwards dog, or come into it from standing.

If you jump into the posture, jump so that your upper legs are on your upper arms, and then straighten out your legs – engage the quadriceps to keep the body engaged.

Lift the chest.

From standing inhale and step the feet around the hands – the hands are flat and the fingers are pointing forwards.

Bend your elbows back and squat the bottom down so that you are resting your upper legs on your upper arms.

Inhale and lift your feet off the floor.

Exhale and push your hands into the floor and strengthen the arms.

Inhale and straighten out the legs and lift the chest.

Hold here for three to five breaths.

To come out you can move into Kurmasana from here, or just bring your feet down and unwind out of the posture gently.