In Tittibhasana (Firefly Pose) your legs extend forward like a firefly’s antennae. But that’s not the posture’s only connection to it’s namesake. Fireflies glow from within, and this pose invites you to do just that. So harness your inner energy, and get ready to shine.
This a demanding posture. Lifting your pelvis while bringing your thighs parallel to the floor requires a strong core, hip flexors, and arms. It also calls for energy and concentration. That might be why yoga teacher Kathryn Budig suggests saving it for days when your energy is high and you feel really strong.
Sanskrit: Tittibhasana (tit-tee-BHA-sah-nah )
Pose type: Arm balance
Targets: Upper body
Why we love it: “Each time I’ve come into anything approximating Tittibhasana, or Firefly Pose, it’s taught me patience (not to mention humor!) regarding my own practice,” says Yoga Journal senior editor Renee Schettler. “It’s the sort of balancing posture that requires strength, flexibility, trust, and an unflinching willingness to fall. The pose challenges and reminds me of where I still need work. And, with each attempt, it brings me some appreciation for how far I’ve come, if even in my willingness to try again.”
Schettler, who is also a yoga teacher, says this pose reminds her of the important art of sequencing. “It’s important to structure a class such that the body is stretched, challenged, and opened by introducing the requisite shape and effort in different postures. Then a pose that once seemed so challenging seems like an almost intuitive next posture. It’s at that point, and not before, that you’re able to do the pose,” she says. “Or, if you’re me, almost do it.”
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Firefly pose stretches the hamstring, groin, and back torso; improves hip flexibility; opens the chest; and helps you find new strength and perspective.
While you’re building up arm strength, you can approximate this pose by sitting on the floor, legs spread to a ninety-degree angle. Elevate each heel onto a block and press your palms into the floor between your legs.
These tips will help protect your students from injury and help them have the best experience of the pose:
If you’re still building up the strength and stability to fully straighten both legs, keep them low to the ground.
Garudasana (Eagle Pose) (arms only)
Malasana (Garland Pose)
Bakasana (Crane Pose)
Baddha Konasana (Bound Angle Pose)
Uttanasana (Standing Forward Bend)
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Urdhva Mukha Svanasana (Upward-Facing Dog Pose)