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Firefly Pose (Tittibhasana) is an advanced yoga pose that targets the core, arms, shoulders and inner thighs . This balancing position requires strength, flexibility and focus, and is perfect for those who want to challenge themselves in yoga.

Correct technique and execution

How to perform Firefly Pose in a safe and correct way:

  1. Start in a deep squat with your feet wider than hip-width apart and keep your upper body upright.
  2. Lower your pelvis towards the floor and place your hands on the ground shoulder width apart, directly in front of you.
  3. Bring your arms under your thighs , as close to your upper arms as possible, and push them forward.
  4. Engage your core and lift your feet off the ground by pressing your palms into the mat, extending your legs out to the sides.
  5. Maintain balance by focusing your gaze ahead. The legs should be straight and lifted, while keeping the core active.
  6. Hold the position for a few breaths, then gently lower yourself back to the squat position.
Common errors

To avoid damage and ensure correct workmanship, look for these common mistakes:

  • Flaring the elbows : Make sure the elbows are pulled close to the body for stability and to protect the shoulders.
  • Arching of the back : Keep the upper body lifted and the chest open to avoid rounding of the back, which can cause imbalance.
  • Lack of core activation : Don't forget to engage your abs as this is the key to keeping your balance in this position.

Modifications and variations

For those who are beginners or need a modification:

  • Bent knees : Instead of fully extending your legs, you can keep them bent and practice lifting one foot at a time before lifting both together.
  • Support with blocks : Place a yoga block under your hands for more height, making it easier to lift yourself into the pose.

For more advanced practitioners, try going from Crow Pose (Bakasana) directly into Firefly Pose, or explore transitions to other arm balances.

Number of repetitions and sets

Since Firefly Pose is a static position, try holding the position for 5-10 deep breaths , rest, and then repeat 2-3 times. As you get stronger, you can hold the position for longer periods.

Breathing techniques

Focus on steady, deep breathing throughout the pose. Inhale as you prepare to lift your legs, and exhale as you press your palms into the mat and engage your core to keep you stable. This will help you maintain calm and balance.

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