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
- Stand with your feet hip-distance wide and lower into a squat.
- Lift your hips and place your palms on the floor behind your feet, shoulder-distance apart. Point your fingers forward and spread them wide.
- Lower your hips and squeeze your outer arms with your inner thighs.
- Shift your bodyweight into your hands. Then inhale and lift your legs from the floor, extending them straight out to the sides.
- As you balance in the pose, gaze forward. Lift your pelvis, and press your thumbs and index fingers into the ground.
- 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:
- Wide-Angle Seated Forward Bend (Upavistha Konasana)
- Bound Angle pose (Baddha Konasana)
- Garland pose (Malasana)
After:
- Upward-Facing Dog (Urdhva Mukha Svanasana)
- Gorilla pose (Padahastasana)
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
