To get a feel for experiencing this shape without needing to balance your weight, try coming into Crane or Crow on your back. Bring your shins to the outside of your upper arms, and press your shins and arms against one together. You can keep your head down or lift it for a few breaths. Your elbows can be bent or straight.
Firefly Pose
In Tittibhasana (Firefly Pose) your legs extend forward like a firefly’s antennae. But that’s not the posture’s only connection to it’s namesake. Fireflies glow from within, and this pose invites you to do just that. So harness your inner energy, and get ready to shine.
This a demanding posture. Lifting your pelvis while bringing your thighs parallel to the floor requires a strong core, hip flexors, and arms. It also calls for energy and concentration. That might be why yoga teacher Kathryn Budig suggests saving it for days when your energy is high and you feel really strong.
Chair Pose
Start in Mountain Pose. As you inhale, raise your arms, spread your fingers, and reach up through your fingertips. As you exhale, sit back and down as if sitting into a chair.
Shift your weight toward the heels and lengthen up through the spine. As you inhale, lift and lengthen through your arms. As you exhale, sit deeper into the pose.
This heating standing pose (give it a minute, you’ll feel the burn) strengthens your legs, upper back, and shoulders. As a bonus, you’ll have an opportunity to practice patience as your thighs work hard. Just remember to breathe.
Hamstrings
Practicing these poses will improve hamstring flexibility. Tight hamstrings are a common problem for many people, and these moves can help.
Beginner: Reclined big toe pose, standing forward bend, standing wide-legged forward bend, downward facing dog, seated head to knee pose, seated forward bend, wide-legged forward fold, pyramid pose, triangle pose
Intermediate: Half moon pose, full side plank, revolved triangle, heron pose, bird of paradise, monkey pose, sleeping Vishnu, standing big toe pose
Advanced: Standing splits, side lunge, revolved ardha chandrasana
Sequence
This series of poses targets the hamstrings:
Flexibility sequence: Reclined big toe pose, standing forward bend, triangle pose, seated wide-legged stance, eye of the needle, cobbler's pose, pigeon, eagle, bridge pose, to cow face pose
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