Tittibhasana

This pose is similar to Bakasana. It strengthens the upper body and links the upper and lower appendicular skeletons to create stability. Titibasana also strengthens the quadriceps and psoas muscles, stretching the back of the body in the process. It is related to Kurmasana.

Anatomy

In Tittibhasana, both hips flex, and the knees extend. The inner legs press against the arms, connecting the upper and lower extremities and bracing the elbows. Joining the inner thighs and upper arms draws strength from the core of the pelvic and shoulder girdles for balancing in the pose. Tittibhasana is a symmetrical posture that shifts the center of gravity forward from Bakasana. The forward extension through the feet is constrained backward by the outward push of the arms against the thighs. There is also an upward lift of the torso against the downward pull of gravity. Fine adjustments can be made by flexing and extending the ankles. For example, pointing the feet project the center of gravity forward. Feel how this affects the distribution of weight in the hands. Simultaneously flex the hips and trunk. This action tilts the legs upward. Link this with squeezing the thighs into the arms. This is an advanced pose. You should be adept in practicing Kurmasana before attempting it, as it requires significant flexibility in the back and hamstrings. See the Facilitated Stretch section on Kurmasana for tips (page 15). Additionally, you should be comfortable performing Bakasana and Chaturanga Dandasana to ensure adequate arm strength and balance for Tittibhasana.  

BASIC JOINT POSITIONS  

• The hips flex and adduct. 
• The knees extend. 
• The ankles plantar flex. 
• The feet evert. 
• The toes flex. 
• The trunk flexes. 
• The shoulders flex, adduct, and externally rotate. 
• The forearms pronate. 
• The wrists extend.
• The cervical spine extends.