Firefly Bag

Firefly Pose , or in Sanskrit Tittibhasana , is an advanced arm balance that requires both strength and flexibility. This yoga pose strengthens the arms, shoulders, core and stretches the hips and hamstrings. It challenges your body control and significantly improves your balance.

Correct execution and technique

Follow these steps to perform Firefly Pose correctly:

1. Start in a deep Squat Pose (Malasana) with feet wide apart and hands together in front of the heart.
2. Lean forward and place your hands on the floor behind your feet, shoulder width apart.
3. Push your shoulders behind your knees and press your arms against your inner thighs.
4. Carefully lift your feet off the floor and extend your legs forward and out to the side.
5. Hold the position for up to 30 seconds, then slowly lower your feet back to the ground.

Common errors

Here are some common mistakes to avoid:

• Failure to activate the core: Be sure to engage your core to maintain balance.
• Collapse of the shoulders: Keep the shoulders stable and pressed against the inner thighs.

Modifications and Variations

To make Firefly Pose easier or more challenging, try these variations:

• Use yoga blocks: If you have difficulty lifting your feet off the floor, you can place your hands on yoga blocks for extra height and support.
• Bend the knees: If it is challenging to fully extend the legs, you can keep the knees bent at first.

Reps and sets

Hold Firefly Pose for up to 30 seconds and repeat 2-3 times to build strength and improve flexibility in the hips and legs.

Breathing tips

Breathe in deeply as you lift the body and use the exhalation to remain stable in the position. Keep your breathing even and controlled to maintain balance.

Visual examples and video guides

Here are two updated videos showing the Firefly Pose in detail: