Feathered Peacock Pose
March 30, 2015
Fish Pose
March 30, 2015

Firefly Pose

LEVEL

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Anatomy

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Pose Type

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Sanskrit

Tittibhasana
(ti-tee-BHAS-anna)
tittibha = firefly

BENEFITS

  • Challenges and improves balance
  • Tones the internal organs
  • Strengthens the core, arms, wrists, and legs
  • Opens the hips

CONTRAINDICATIONS

  • Arm, wrist, shoulder, or low back injuries

HOW TO

  1. Stand with your feet hip-distance wide and lower into a squat.
  2. Lift your hips and place your palms on the floor behind your feet, shoulder-distance apart. Point your fingers forward and spread them wide.
  3. Lower your hips and squeeze your outer arms with your inner thighs.
  4. Shift your bodyweight into your hands. Then inhale and lift your legs from the floor, extending them straight out to the sides.
  5. As you balance in the pose, gaze forward. Lift your pelvis, and press your thumbs and index fingers into the ground.
  6. Stay in Firefly pose for a few breaths. Then exhale and release your feet to the ground.

MODIFY OR REPLACE

Alternatives:

Modifications:

  • Cross one foot over the other rather than straightening the legs.

SEQUENCING TIPS

Before:

After:

TEACHING CUES

  • Position your inner thighs high on the backs of the upper arms.
  • Press your thumbs and forefingers into the ground.
  • Lift your pelvis.
  • Release any tension in your neck.

VARIATIONS

  • Bring legs parallel to the ground.

WATCH OUT FOR

  • Hands too narrow
  • Legs not positioned high enough on the backs of the arms