Firefly Pose

Tracey Kelley
firefly pose
Firefly Pose requires a strong mid-section for full support.

In Tittibhasana, tittibha is the Sanskrit word for "firefly." The Firefly Pose, or Tittibhasana, is an advanced asana for yogis at an intermediate or advanced level.The posture resembles the insect in flight.

About Firefly Pose

Firefly Pose provides the following benefits:

  • Stronger core and arm strength
  • Improved balance
  • Greater flexibility in the legs, back, and groins

Step into the Pose

Instructions for Firefly Pose

  1. Get into a squat position, knees just barely hip-distance apart.
  2. Move forward until your torso is between your knees.
  3. Slowly straighten your legs, drawing the pelvis upward.
  4. Move your arms to the underneath of each leg, right by the knee. Position each shoulder just under the knee, hands stretched outward.
  5. Draw the belly in as you raise yourself off the floor, thighs supported by the arms.
  6. As you go through a couple of breath cycles, extend your legs out to either side as far as is comfortable for you.
  7. When you release the pose, do so from the core, not as a swinging motion of the legs.

For more instructions on Firefly Pose, visit Yoga Journal.

Focus your eyes on a point ahead of you to maintain balance.


If you have wrist, back, or shoulder injuries, do not perform this pose. To support the wrists, place your hands on a rolled-up yoga mat or a sponge-like ball cut in half.

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Firefly Pose