Firefly (Tittibhasana)
Pose Overview
| Common Name | Firefly |
| Traditional Sanskrit Name | Tittibhasana |
| Sanskrit Name Pronunciation | Tih-tee-bah-sah-na |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
The Firefly Pose, also known as Tittibhasana in Sanskrit, is a challenging arm balance that requires a combination of strength, balance, and flexibility. This pose is considered an intermediate level pose and is not recommended for beginners. It is a great way to build arm and shoulder strength and improve balance. Tittibhasana is derived from the words "tittibha" meaning "firefly" and "asana" meaning "pose." The pose is named after the firefly because the pose is said to resemble the shape of a firefly with its wings outspread.
Benefits of Firefly
Builds arm and shoulder strength Improves balance Stretches the wrists, forearms and shoulders Trains the core muscles Develops focus and concentration
How to Enter Firefly
Start in a low crouched position with your hands on the ground in front of your feet. Place your hands shoulder-width apart, with your fingers pointing forward. Place your feet hip-width apart and press your hands into the ground. Begin to straighten your legs, lifting your hips up and back. Start to shift your weight onto your hands and lift your feet off the ground. Keep your gaze forward and press down through your hands and wrists. Keep your core engaged and your legs active as you hold the pose.
How to Exit Firefly
Begin by lowering your feet back to the ground. Slowly lower your hips back down to the ground. Release your hands from the floor and come back to a crouched position. Stand up and take a few breaths.
Common Firefly Modifications & Variations
Practice with your knees bent to make it more accessible Using blocks under the hands can help with balance Practice in front of a wall to help with balance
Common Mistakes with Firefly
Not engaging the core Not pressing through the hands and wrists Lifting the hips too high or too low
Safety Guidance
Practice under the guidance of a trained instructor Keep your core engaged and your wrists healthy Avoid this pose if you have any wrist or shoulder injuries
