Firefly pose is an advanced yoga pose that needs both focus and strength. Watching someone doing this pose looks scary. But with practice one can perform the pose. Both arms must be strong enough to hold the entire body to keep from falling. While doing this pose  fear must be released from mind and tension should be released from hips. This is the advantage of doing this pose. Pose encourages focusing and willpower to hold. It tests the patience and decreases the anxiety. It is best to flex hamstring and stretch hip region. Abdominal muscle becomes strong by practicing the pose. Sanskrit name for this is Tittibha which means firefly. Like firefly the illuminates, this pose helps to bring the inner awareness and recognize once ability and gives confidence. – Healthy Life

LEVEL : Advanced, Intermediate

Anatomy : Arms, Hips, Legs, Wrists

Pose Type :Arm Balance, Forward Bend, Hip Opener

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

• 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:

• Crow pose (Bakasana)
• Wide-Angle Seated Forward Bend (Upavistha Konasana)

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

 Article and image is published here with permission from https://beyogi.com/