Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Firefly Pose

Tittibhasana

Step by Step

Squat with your feet a little less than shoulder distance apart. Tilt your pelvis forward and bring your trunk between your legs. Keeping your trunk low, straighten your legs enough to lift your pelvis to about knee height.

Bring your left upper arm and shoulder as far as possible underneath the back of your left thigh just above the knee and place your left hand on the floor at the outside edge of your foot, fingers pointing forward. Repeat these actions on the other side.

Lift yourself off the floor by carefully shifting your center of gravity. Press your hands into the floor and slowly begin to rock your weight back, off your feet and onto your hands. Keep your inner thighs as high on your arms as possible.

With an inhalation, stretch your legs out to the sides as straight as you can, keeping your pelvis high to make your legs parallel to the floor.

Press through the bases of your big toes but pull your toes back toward your torso and spread them apart. The inner edges of your feet should be angled slightly forward, the outer edges slightly back.

Straighten your arms as much as possible. Hollow your chest as you widen your shoulder blades as much as possible; this will round your upper back, which will lift your torso higher.

Without tensing your neck, lift your head and gaze forward. Breathe slowly and hold the pose for 15 seconds or longer, then release your feet to the floor with an exhale.


Show All

Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Subscribe to Yoga Journal Magazine

Reader Comments

Emma

The arms are bent for begiiners so that you can place the weight of your legs on the shelf of your arms (between the shoulder and elbow, slightly lower than the deltoid), should you later feel comfortable enough to straighten your arms and further engage your core then do so cautiously.

edericka

k im trying to do the firefly

barbaraterracciano1@hotmail.com

Hi,

Who is the Yoga Master in the Picture?

See All Comments »      Add a Comment »

Your Name:

Comment:

Stay Connected with Us!

Yoga Journal Live events
ep14 YJ LIVE! Colorado
Estes Park, Colorado
Sep 14-21, 2014
Register
florida YJ LIVE! Florida
Hollywood, FL
Nov 13-17, 2014
Register

More Events

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
City:
Address 1:
Zip Code:
State:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions