Arm BalancesIntermediate
Firefly Pose
Tittibhasana
Firefly Pose lifts the body between the arms as the legs extend forward and apart like a flash of light.
No image available
How to Perform
- 1
From a low squat with feet wider than hips, thread arms inside the legs and plant palms behind the heels, fingers pointing forward.
- 2
Snuggle the upper arms deep behind the thighs near the knees and bend the elbows slightly.
- 3
Shift weight into the hands, lift the hips, and squeeze inner thighs against the upper arms.
- 4
On an exhale straighten both legs forward and apart while drawing the chest forward and up.
- 5
Hold for 3–5 breaths, then bend the knees, lower the hips, and step back to a squat or Forward Fold.
Benefits
- Builds powerful arm, shoulder, and core strength for advanced balances.
- Opens hamstrings and inner thighs while cultivating hip mobility.
- Sharpens concentration by requiring calm breath and even weight distribution.
Alignment Cues
- Shoulders stack over wrists with fingers gripping the mat
- Spine lengthens forward to counterbalance the legs
- Inner thighs squeeze the arms to prevent slipping
- Gaze forward, not down, to maintain lift
Common Mistakes
No common mistakes listed.
Contraindications
- • Wrist or elbow injuries
- • Sciatic flare-ups or hamstring tears
Recommended Props
BlocksStrapBlanket
Tags
AdvancedAdvanced ArmsArm BalancesArmsCoreShouldersasana