Tittibasana

Like many yoga asanas, this one is kind of paradoxical. It is a fairly strong forward bend which challenges both the hamstrings and the adductors, and at the same time it demands that the adductors contract strongly to grab the arms and give the asana strength and lightness. Once you have got it you can make variations by bringing the feet higher until the legs are near-vertical, or by lifting your bottom until the feet are almost touching the floor. Then start swinging between these two positions like a see-saw. When you get a good momentum you will find yourself soaring into a handstand.

To strengthen the adductors, practice Bujapidasana. First do it with the feet crossed at the ankles and increase the duration until you can hold for at least 15 breaths. Don’t let the chest sink but keep it open and your back lengthened. Once that is easy take a more difficult variation: instead of crossing the ankles, press the soles of the feet together-this really needs strong work with the adductors. Again, increase duration to 15 effortless breaths.

Now start on Tittibasana. Keep one leg bent with the foot on the floor and stretch out the other leg. This allows you more time to concentrate on the stretch and less on the grabbing action we practiced above. Alternate legs until you can properly stretch them out and then start on both legs together, now combining the stretch with the grabbing the arms action.