Firefly Pose



The Firefly Pose involves a position similar to that of a flying firefly.


How to: Firefly Pose

Begin with a squatting position in which your feet are spaced less than the distance between your shoulders. Lower your trunk onto the legs as your move the pelvis to the front. By straightening your legs, raise the pelvis up to knee height.

Move the left upper arm and shoulder away from the posterior left thigh above the knee, and rest the left hand on the ground, on the outside of the foot. Redo this procedure for the right side.

Now slowly raise yourself by displacing the centre of gravity. By pushing your hands into the ground, move your weight backwards upon your hands. The inner thighs should be as high as possible.

Inhale and begin stretching of your legs on the sides so that your pelvis remains in a high position and legs aligned to the ground.

Spread your toes apart as you keep on pressing through the mount of your big toes. Make sure that your feet’s inner sides are angled a bit to the front.

Lengthen your arms and raise your torso upwards by widening your shoulder blades apart.

Look forward, and stay in the position for about 15 seconds, and then exit by exhaling and returning your feet to the ground.


Benefits of Firefly Pose

The Firefly Pose has the following benefits when practiced on a regular basis:

  • Stretches the back torso and inner groins.
  • Provides strength to the arms and wrists.
  • Tones and tightens the belly.
  • Enhances the overall sense of balance.
  • Calms the mind by relieving from tension, stress and anxiety.

For beginners to yoga, Titibhasana is a beneficial yoga pose which focused on providing strength to the wrists of the yoga student. If you find this yoga pose difficult to perform, you may consider the following tip. You can imitate this pose by sitting on the floor and resting your spread out heels on yoga blocks.

For advanced yoga students or athletes, the Firefly Pose is a great yoga pose to improve the overall strength of body and sense of balance. You may deepen the pose by staying in the final position longer than the suggested duration and breathing deeply.

Avoid this pose or first ask your yoga teacher before attempting in case you suffer from the following:

  • Injury in shoulder, elbow or wrist.

Be ready to fly as you master the Firefly Pose.