How to Do The Firefly Posture Yoga Pose

In yoga, the Firefly Pose (also known as Tittibhasana) can strengthen everything from your wrists to your hamstrings. Although the process may sound intimidating, it's easier than it looks: balances like this require more core strength than arm strength. So don't get discouraged: if you fall over, it will only be onto your butt.

Difficulty: Moderately Challenging

Instructions

1. Squat on the floor, with your legs spread slightly wider than your shoulders.

2. Bend forward at the hips, bringing your trunk in-between your legs. Straighten your legs slightly, so that your hips are on the same plane as your knees.

3. Place your arms underneath their respective thighs, just above the knees. Place your palms flat on the floor, right on the outside edge of your feet.

4. Carefully, shift your center of gravity: rock gently backwards, until the weight of your body shifts to your arms. Keep your legs as straight and parallel to the floor as the can, and your thighs high against your arms.

5. Straighten your arms, as best you can. Draw your shoulder blades back, and breath deeply.

6. Inhale and, if you can, extend your legs out to your side. Press out with your heels, and draw your toes backwards. Try to keep your pelvis high, which helps to straighten your legs.

7. Maintain this pose for a few breaths (15 to 30 seconds). Exhale, and lower your legs to the floor.

Tips & Warnings

• If you can't straighten the legs at first, try crossing your feet at the ankles in front of you.
• <br>As with all yoga, monitor your breathing.

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