How to Do Firefly Pose (Tittibhasana)

Most yoga arm balances follow a similar pattern. Your upper body goes forward, and your legs go back as you balance on the fulcrum of your hands. 

Firefly, also known by the Sanskrit name Tittibhasana, is different. In this pose, your legs come forward, which requires an adjustment in your weight distribution. This subtle, yet critical, difference makes this pose a challenge, but not an insurmountable one for the intermediate yogi. Just take it step by step.

Step-by-Step Instructions for Firefly Pose

1. Start in Garland Pose (Malasana) with your feet about mat-width apart.

2. Lift your butt and thread your arms under your thighs, bringing your hands behind your feet with your palms flat on the mat.

3. Lower your butt and shift your weight back and into your hands.

4. Let your upper arms support the backs of your thighs as you lift your feet away from the floor.

5. Hug your legs toward your midline and begin to straighten them into a V shape.

6. Straighten your arms, engage your core, and gaze forward.

7. Hold for 5 breaths, then slowly release your butt to the floor.

Firefly Pose Basics

Sanskrit Meaning: Tittibha (Firefly) Asana (Pose)

Yoga level: Intermediate

Pose type: Arm Balance

Pose category: Balance, Core Strength

Benefits of Tittibhasana

• Builds core and arm strength
• Stretches the hamstrings and groin
• Improves balance and coordination
• Enhances body control and confidence
• Cultivates focus and concentration
• Boosts wrist and shoulder stability

Key Alignment Cues

1. Bend your elbows back, not out

Use the Chaturanga arm position to create a support for your legs. As you get stronger, work on straightening your arms.

2. Squeeze your legs

Create traction by actively hugging your legs into your upper arms. 

3. Broaden your shoulders

Press into your palms to broaden your collarbones and lift your chest.

4. Activate your feet

Point or flare your toes to create engagement down your whole leg.

Beginner Tips for Firefly Pose

• Work on hamstring flexibility in poses like Triangle (Trikonasana) and Half Moon (Ardha Chandrasana).
• Practice other arm balances like Crow to improve your body awareness and core strength.
• Start by lifting one foot at a time. It may not be graceful at first!

Tittibhasana Variations & Modifications

In Ashtanga Yoga, Tittibhasana A is done with your arms straight, butt low to the ground, and toes pointing up towards the ceiling. Some other yoga styles have adopted this alignment, while others teach the pose with the butt much higher and legs extending parallel to the floor. Both are correct.

Preparatory Poses

Wide-Legged Forward Fold (Prasarita Padottanasana)

Open your hamstrings and inner thighs. 

Boat Pose (Navasana)

Wake up your core and build strength for stability and lift.

  Crow Pose (Kakasana)

Practice distributing your weight in arm balances.

Counter Poses

Sphinx Pose (Salamba Bhujangasana)

Counter the rounded upper back of Firefly and release your wrists in this heart-opener.

Puppy Pose (Uttana Shishosana)

This alternative to Child’s Pose lets your chest open passively.

Why We Practice Firefly Pose

Intermediate and advanced yoga poses like Firefly Pose begin to combine forms and elements of familiar postures in new and challenging ways. This is one of the things that keeps yoga fun and engaging. There’s always a new variation to try or a way to up the intensity. It requires a lot of control and experimentation to let your Tittibhasana fly. 

Do I need to be very flexible to do Firefly Pose?

You need to be quite open in your hamstrings to straighten your legs. You can still do the pose with bent knees, however.

Why is it called Firefly Pose?

Tittibha means Firefly in Sanskrit. The extended legs in this posture resemble the wings of a firefly.

Is Tittibhasana suitable for beginners?

This is an intermediate to advanced pose for most people. Working on hamstring flexibility and other arm balances will help prepare you.

How can I practise Firefly Pose safely?

Take things slow and don’t force anything. You are unlikely to fall forward in this pose because most of your weight is back. You could sit down hard when you are learning, so you could put a blanket or bolster under your butt.