Firefly Pose

Tiṭṭibhāsana

Read what the gnome says

Firefly Pose! From a seated forward fold, tuck the hands behind the thighs, lean back, and lift the legs straight out. Press the hands into the floor, core firm. Warm up the hamstrings first. Breathe, glowing firefly gnome.

Works on Abdominals · Hip flexors · Triceps

How to do it

1. Squat, then fold forward and slide the shoulders behind the knees, hands on the floor.
2. Lean forward, lift the hips and lift the feet off the floor.
3. Straighten the legs forward, hold and breathe.

Common mistakes

• Don’t force the legs straight: keep a soft bend.
• Don’t look straight down: gaze ahead.
• Don’t hold the breath.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Arm Balance

• Crocodile (arm balance)Advanced
• Dragonfly PoseAdvanced
• Eight-Angle PoseAdvanced
• Elephant's Trunk PoseAdvanced
• Embryo in the WombAdvanced
• Fallen Angel PoseAdvanced