Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing yoga for life.

Firefly Pose: Step-by-Step Instructions


Step by Step Pose Information Benefits

Tittibhasana

If you want to feel like you can fly, then try Firefly Pose (Tittibhasana). This exhilarating arm balance fires up your core more than any other posture.

How to do Firefly Pose

Step One

Sit on your yoga mat in a squatting position. Keep your feet on the floor near your trunk. Take a breath.

Step Two

As you exhale, grab your right ankle in both of your hands and lift your right thigh up and back. Bend your torso forward and try to almost place your right ankle up near the back of your neck. The goal here is to lift the thigh up high enough so that the back of your knee presses into the crook of your armpit.

As you stay leaning forward, go ahead and lift your left leg up by your left ankle, placing it similarly so that the back of your left knee presses into the crease of your left armpit.

Step Three

Now press your palms into the floor so that your hands stay under your shoulders. Gradually shift your weight forward onto your hands, spreading the fingers. Push your body up to balance on your hands.

Step Four

Lift your pelvis up enough behind you so that you can hold your legs up parallel to the floor. If you have more stamina, you can also lift your legs up even higher so that they point slightly upward at a 45-degree angle.

Step Five

Keep your legs straight, squeezing your thighs into your arms as your toes point forward.

Step Six

Straighten your arms as much as you can. At first, you will want to lean forward as much as possible to keep your balance and force your arms to do most of the work. Over time though, try to use more of your abdominal muscles to support your balance without leaning too far forward.

Step Seven

Lift up your head without straining and look straight ahead. Hold the posture for 15 seconds or more according to your capacity. Then exhale as you slowly release your feet back down to the floor.

Beginner's Tip:

To prepare your hips and train your arms for this posture, try the following variation while sitting on your yoga mat:

Spread your legs about 90 degrees apart. Then place a yoga block underneath each of your heels to elevate them up as high as is comfortable for you. Lean forward and press the palms of your hands into the floor in front of you. If you can go further, practice leaning forward enough to put the back of your thighs on top of your arms. Then you can experiment with pushing all of your body weight up onto your hands for a few seconds at a time to gradually build up your strength.

Firefly Pose Information

Sanskrit Name:

Tittibhasana

Pose Level:

Level 3

Contraindications and Cautions:

  • Pregnancy or menstruation
  • Recent elbow, wrist, shoulder or lower-back injuries

Firefly Pose Benefits

  • Deeply stretches your thighs and sacral spine
  • Builds strength in the arms, wrists and core muscles
  • Tones the abdomen

Next Pose:

Triangle Pose

9 styles | 152 poses

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Bharadvaja's Twist Pose
Big Toe Pose
Boat Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
Cow Pose
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Crow Pose
Dolphin Plank Pose
Downward Dog Pose
Eagle Pose
Eight Angle Pose
Extended Hand to Big Toe Pose
Extended Puppy Pose
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Firefly Pose
Fish Pose
Garland Pose
Half Frog Pose
Half Lord of the Fishes Pose
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Yoga Handstand
Happy Baby Pose
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High Lunge Pose
Legs Up The Wall Pose
Locust Pose
Lotus Pose
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Low Lunge Pose
Monkey Pose
Mountain Pose
Noose Pose
Plank Pose
Plow Pose
Sage Koundinya I Pose
Sage Marichi's Pose
Reclining Bound Angle Pose
Reclining Hand-to-Big-Toe Pose
Revolved Triangle Pose
Revolved Head to Knee Pose
Reclining Hero Pose
Scale Pose
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Peacock Pose
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Crescent Lunge Pose
Heron Pose
Hero Pose
Feathered Peacock Pose
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Seated Forward Bend Pose
Four Limbed Staff Pose
Revolved Side Angle Pose
Wild Thing Pose
Side Crow Pose
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Supported Headstand (Sirsasana)
Tree Pose
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Pose Dedicated to the Sage Koundinya II

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