What is Firefly Pose (Tittibhasana) in Yoga? Tips, Technique, Correct Form, Benefits and Common Mistakes

Firefly pose strengthens your abdomen and core. (Image via Pexels / Styves Exantus)
Firefly pose strengthens your abdomen and core. (Image via Pexels / Styves Exantus)
Soniya Y

The Firefly pose is one of the most intense arm balances as far as physical energy goes. It requires a tremendous amount of support from your upper body and core, and requires strength in your hips and legs.

At the same time, it's not incredibly difficult to get into the pose โ€” you can start with a modified version that everyone can do. The Firefly Pose will test you on many levels, physically and psychologically.

How to Do the Firefly Pose the Right Way

  • Take your feet about 18 inches apart.
  • Bend your knees and bring your shoulders as far under your knees as you can.
  • Nestle the top of your thighs into the top of your upper arms and lower your torso toward the floor.
  • Place your palms flat on the floor behind you, with elbows bent back as if starting in Chaturanga Dandasana.
  • Don't let yourself fall forward, however, by allowing the upper arms to extend all the way to parallel with the floor.
  • Inhale, then shift your weight back to rest on your upper arms.
  • Exhale and feel a slight backward momentum lift your feet up off the floor.
  • Straighten your arms as much as possible.
  • Straighten both legs and hug your upper arms strongly with your thighs.
  • Flex your feet.
  • Inhale, then bring your knees toward each other. Exhale and lower them to the floor again or sit down on your butt.

Firefly Pose Benefits

1) Strengthens your muscles

Muscles are strengthened because the body's weight is placed on the arms, which pressurizes the shoulders, arms, and wrist muscles. This increases muscle endurance, resulting in increased strength.

2) Stretches your groin

The inner thigh muscles and groins are stretched deep in the firefly pose. As a result, the muscle tension in the lower body is relieved. It also promotes leg mobility while increasing flexibility and relieving groin pain.

3) Tones your abdominal

Abdominal toning is performed by actively engaging the core muscles in this posture. While holding the pose, these muscles remain tense, providing a workout for the abdominal muscles. As a result, it's also good for losing abdominal fat.

4) Helps with the digestion

The contraction impact of this pose stimulates the digestive organs as well as toning the abdominal muscles. It boosts productivity and helps digestion.

5) Improves your balance

Tittibhasana is an intense balancing pose that puts strain on the wrists, arms, and shoulders, which improves body equilibrium. The body is lifted off the ground and held in a gravity-defying position. By making the practitioner mindful, this practice opens the mind. This attentive practice aids in the attainment of total balance as well as mental tranquility. As a result, both mental and bodily equilibrium is achieved.

Tips and Techniques for Firefly Pose

  • Start with tadasana and then a forward bend to do firefly pose. This first step makes the performance a little easier.
  • To lift your feet off the floor, use a block with the first dandasana step. Then put your palms into the floor between your legs and take more steps.
  • Always warm up and open your hips, shoulders and groin before working on the pose.
  • Move slowly into the posture, stopping in any of the phases or preparatory poses if you feel pain.
  • If you can't fully extend your legs in the pose at first, then work with bent legs or practice extending one leg at a time while keeping the other on the floor for balance.
  • For your head position, keep it up and core tight while focusing forward.

Yoga is a practice in which the mind, body and soul are brought together. As you practice, it is important to focus on your breathing and the energy you direct throughout your body. Before you are able to perform firefly pose (Tittibhasana), you must have a strong foundation. Make sure you seek guidance from a yoga instructor if this posture is new to you as it can be dangerous if done improperly.

Common Mistakes to Avoid


Not Warming Up: The most important thing to do before attempting this pose is to warm up your body.

Not Flexible or Strong Enough: Even with a suitable warmup, you may not yet have reached the level of flexibility and strength needed for this pose. Continue to practice poses that strengthen your core, shoulders, and arms.

Bottom Line

This pose is a great way to strengthen the arms, legs, and torso. It also provides an intense full body experience that will get your heart pumping.

Firefly pose (Tittibhasana) is not the easiest of poses, however it can open up your chest and shoulders while strengthening your core muscles. It takes time to perfect each step of this posture. Start by sitting on the tips of your toes.

When you are comfortable in this position, try to extend one leg out in front of you at a time. Be patient with yourself as you work towards being able to raise your entire body above the mat while holding onto both hands.

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Edited by Sabine Algur


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