Firefly Pose (Tittibhasana)

Step by step

1. 1

   Set up in a wide squat

   Stand with the feet wider than the hips and fold forward, working the shoulders behind and below the thighs so the hands can plant flat on the floor behind the heels.

2. 2

   Load onto the arms

   Bend the elbows a little and shift the weight back onto the hands, hooking the backs of the thighs high onto the upper arms.

   Breath: Exhale as you shift back

3. 3

   Lift the feet

   Press firmly into the hands, engage the core, and lift the feet off the floor, balancing on the arms.

4. 4

   Extend the legs

   Gradually straighten the legs out to the sides and forward, pointing the toes, while keeping the chest lifted and the arms strong.

   Breath: Steady, even breath

5. 5

   Come down safely

   To exit, bend the knees, lower the feet to the floor, and rise back to standing or step back to a rest.

Benefits

• ✓Builds strong arms, wrists and core
• ✓Develops balance, focus and body control
• ✓Opens the hamstrings and inner thighs
• ✓Cultivates confidence with a challenging balance

Common mistakes

• →Attempting it before the hamstrings and arm strength are ready
• →Placing the thighs too low on the arms so the legs slide off
• →Rounding and collapsing the chest
• →Holding the breath

Modifications & variations

• Practise the wide-squat set-up and hand placement first
• Keep the knees bent rather than extending the legs straight
• Work with Bhujapidasana (shoulder-pressing pose) and hamstring openers as prep

Related poses

• Eight-Angle Pose
• Eka Pada Koundinyasana
• Scale Pose
• Shoulder-Pressing Pose
• Side Crow

Frequently asked questions

What do I need before trying Firefly Pose?

Open hamstrings and inner thighs plus strong arms and core. Preparatory poses like Shoulder-Pressing Pose (Bhujapidasana), wide-legged forward bends and Crow help build the strength and flexibility.

Why do my legs keep slipping off my arms in Firefly?

Usually the thighs are hooked too low. Work the shoulders further behind the legs and set the backs of the thighs high on the upper arms before shifting your weight back.