How to Do the Firefly Yoga Pose

The firefly, or tittibhasana, is an advanced arm balance pose. This yoga pose strengthens the back, arms, wrists and abdomen, stretches the hamstrings and improves mental and physical balance. Follow the correct procedures when attempting the firefly pose.

Difficulty: Challenging

Instructions

1. Squat over the floor. Place your hands on the floor in front of you, about shoulder-width apart.

2. Move your feet, one foot at a time, to the outside of your hands. Balance on the balls of the feet. The feet should be only a bit wider than your shoulders.

3. Walk your hands back until they are just inside your feet. Your elbows should be bent, and your hands should be directly below the weight of the body. Your palms are flat, and your fingers should spread and point forward.

4. Place your upper arms under your upper inner thighs. The inner thighs should be as high on the upper arms as possible. Keep the pelvis high.

5. Slowly lean back, resting the weight of the body on the upper arms. Lift one foot, and then lift the other upon inhalation. Flex the feet.

6. Straighten the legs out in front of you. Lift your head and gaze at a spot a few feet in front of you. Your legs should be parallel to the floor. Advance the pose by strengthening the arms as well.

7. Relax from this position upon exhaling by releasing the feet to the floor. Move onto your knees one leg at a time. Try to hold the pose for at least 15 seconds.

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