Firefly Pose (Tittibhasana)
Category: Arm Balance
Difficulty: Advanced
Sanskrit/Pronunciation: Tittibhasana (tit-tee-BAHS-uh-nuh)
Main Focus: Arms, Wrists, Core, Hamstrings, Inner Thighs
Props: Yoga Mat, Yoga Bricks, Yoga Belt
Firefly Pose (Tittibhasana) is an advanced arm balance that combines upper-body strength, core stability and flexibility through the hips and hamstrings. Practised by positioning the upper arms beneath the thighs, shifting the weight into the hands and lifting the hips before extending the legs out to either side, the pose requires balance, control and full-body engagement. Building the pose gradually can help develop the strength, mobility and confidence needed to explore the full expression.
- Begin in a wide-legged forward fold with feet slightly wider than shoulder-width
- Bend the knees and squat low, bringing your torso between your thighs
- Slide your arms underneath your legs, placing hands flat on the mat behind your heels, fingers facing forward
- Lift the hips and begin to shift weight into the hands
- Squeeze inner thighs against the upper arms and begin to extend the legs forward
- Engage your core, lift through the chest, and straighten the arms as much as possible
- Hold for a few breaths, keeping the gaze forward and the breath steady
- Strengthens arms, shoulders, and wrists
- Tones the core and stimulates abdominal organs
- Deeply stretches hamstrings and inner thighs
- Builds balance, focus, and confidence
- Practise with a brick under each hand to elevate the pose
- Keep a bend in the knees if hamstrings are tight
- Use a yoga belt around the upper arms to help keep them shoulder-width
- Work up to it with preparatory poses like Happy Baby, Boat Pose, and Crow
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Balancing the hands on two yoga bricks in Firefly Pose helps raise the floor, creating extra space to lift the hips and extend the legs more comfortably. The added height can make it easier to shift weight into the hands and find balance without over-rounding the spine. This variation is especially useful when building confidence, flexibility, and control in the pose gradually.
Props to Support Firefly Pose (Tittibhasana)
Props can help make Firefly Pose more accessible while developing the strength, flexibility and confidence needed for the balance. Place yoga bricks beneath the hands to raise the floor and create additional space for lifting the hips and legs. A yoga belt can also be looped around the upper arms to help prevent the elbows from widening and encourage stability through the arms and shoulders.
