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Tittibhasana Time! Practice These 6 Steps to Access Firefly Pose (Photo Tutorial)

Tittibhasana, otherwise known as Firefly Pose, is an arm balance that requires flexible hips and hamstrings, a supportive core, as well as arm and shoulder strength.

Some yogis find Tittibhasana more accessible than other arm balances because you sit into this pose and it relies on full body integration and balance as opposed to other arm balances which require more arm strength.

However, other yogis struggle with this arm balance because of the flexibility and mobility it demands. As a reminder, it’s important to always properly stretch and warm up your body to prepare for arm balances so you can keep your body safe and prevent injury.

Ready, Firefly? In this article, we’ll share a quick warm-up series and a six-step yoga tutorial of Tittibhasana. Let’s go!

Increase Mobility, Flexibility, and Strength for Your Arm Balance Practice

A regular yoga practice is the key to gaining more flexibility. Check out these yoga classes and programs from YA Classes that target specific parts of the body – like your hamstrings, shoulders and hips – and then press play on the arm balance class! Not yet a member? Try it out for free for 14 days.


Warm Up for Tittibhasana With These Yoga Poses

Firefly Pose requires warm and open hamstrings and a strong core. To make sure your hamstrings and hips are open and ready for this arm balance, warm up with the following yoga poses first:

  • 3-5 rounds of Sun Salutation C (Surya Namaskara C)
  • Wide Leg Forward Fold (Prasarita Padottanasana)
  • Pyramid (Parsvottanasana)
  • Lizard (Utthan Pristhasana)
  • Yogi Squat (Malasana)
  • Sage Pose (Marichyasana I)
  • Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

Once you’ve completed your warm-up, you’re ready to try Tittibhasana! Read on for your step-by-step yoga pose tutorial.

Follow These 6 Steps to Access Tittibhasana (Firefly Pose):


1. Start In Standing Forward Fold


Let’s try it

  • Separate your feet a bit wider than hip-distance apart
  • Inhale to lengthen your spine, and exhale as you hinge forward
  • Place your hands on the floor or a yoga block and take 5 breaths here

Looking for more yoga tutorials and yoga tips? Check out our full library of Yoga articles here

2. Tuck Your Arms and Shoulders In

Let’s try it

  • Walk your hands back behind your legs, beginning to bring your torso in line with your legs
  • Bend your knees slightly to create some space
  • Lift your right heel, grab the back of your calf to push your leg slightly forward, and tuck your shoulders between your inner thighs
  • Lower your heel back to the ground and repeat on your left leg
  • Think about putting your legs on your upper arms like backpack straps (the closer they are to your shoulders, the more they’ll stay in place once you’re balancing)
  • Draw your navel towards your spine and allow your upper back to round a bit
  • Once your legs are up over your shoulders, gaze at the ceiling behind your bum to create a bit of extra space for your thighs to snug into your chest
  • You may need to widen or narrow your stance in order to tuck your shoulder in
  • Squeeze your thighs tightly into your torso (yes, this is a bit awkward!)


3. Place Your Hands and Bend Your Knees


Let’s try it

  • Place your palms on the mat behind your feet, fingertips facing the same direction as your toes
  • Spread your fingers wide and grip the mat with your fingertips
  • Bend your knees deeply and arms slightly while dropping your hips low
  • Bring your gaze forward in front of your feet


4. Shift Your Weight


Let’s try it

  • Slowly lower the weight of your hips and legs onto your arms until your legs rest on the back of your triceps like a seat
  • As you shift your weight, your heels will begin to lift off the ground


5. Lift Your Feet


Let’s try it

  • Lift your feet off the ground and cross your ankles
  • Press strongly into your arms and hands
  • Squeeze your inner legs in tightly against your upper arms
  • Bring your gaze (or drishti) further forward to help you find balance
  • Continue to engage your core by pulling your navel towards your spine
  • Stay here for a few breaths, finding your balance

What Is a Drishti and How Can It Improve Your Yoga Practice? Hint: It Helps With Arm Balances!

6. Extend Your Legs


Let’s try it

  • After finding your balance in the step above, extend your legs out straight
  • You can extend one leg at a time, or both together (do what’s best for your balance)
  • Straighten your arms as much possible and lift your chest by broadening through your collar bones
  • Keep your gaze set at a fixed point in front of you (maintain that drishti!)
  • Point or floint (half point/half flex) your feet


Final Tips and Hints for Accessing Tittibhasana

Note that some yogis find stability in this pose with their hips low and their feet high, and others with their legs more parallel to the ground. Both are correct, and how you practice this pose will depend on your hip and hamstring flexibility, arm and core strength, and bone structure.

Pro tip: Try using a yoga block under your hands the first several times you try this pose. Using blocks adds length to your arms and lifts your center of gravity so you don’t have to bend as deeply with your legs. Many yogis find it easier to balance this way.


To come out of this pose, bend your knees until your feet touch the ground and slowly lower your seat to the ground. Recover with a gentle Seated Forward Fold (Paschimottanasana) or Knees-to-Chest (Apanasana).

It’s important not to take yourself too seriously when trying Firefly Pose for the first time . . . you are imitating a bug after all! 😉

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Tonya Wetzel

Tonya is a 200hr RYT based in Coastal Mississippi. She loves that she gets to share the joy and healing that yoga brought to her life. In addition to teaching yoga, she flips houses with her husband. Tonya is a travel enthusiast who loves the outdoors and adventure. You'll find her at the local beach, volunteering at the animal shelter, and playing with her forever and foster dogs.

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