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Advanced · Arm balance

Firefly Pose
Tittibhasana

A challenging arm balance blending hamstring mobility, core control and strong hands.

Instructional illustration of Firefly Pose
LevelAdvanced
Pose typeArm balance
Primary focusArms, Hamstrings

How to practice Firefly Pose

  1. Take a wide squat and work the shoulders behind the thighs.
  2. Plant the hands beside the feet and bend the elbows.
  3. Shift weight back into the hands and lift the feet.
  4. Extend the legs forward only while the shoulders remain stable.

Practice tips

  • Practice the lift with knees bent.
  • Warm the hamstrings and wrists thoroughly.
Practice note: Skip if the wrists, elbows or shoulders are painful.
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Understanding Firefly Pose

Firefly Pose is categorized as a advanced arm balance pose with an emphasis on Arms and hamstrings. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Warm the wrists and spread pressure across the whole hand.
  • Look slightly forward rather than dropping the head.
  • Practice the entry and exit close to the floor before extending the hold.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Crow Pose Bakasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.