Firefly pose: how to master Tittibhasana for strength & flexibility

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How to master the Firefly pose (Tittibhasana)

Place a crash pad—uh, I mean a blanket—behind you (just in case).

Start from Malasana (squat), placing your hands on the mat just in front of your feet. Lift your sit bones, folding over with bent knees. Walk your hands back behind your feet, fingers pointing forward.

Like all arm balances, spread the fingers wide, pull the thumbs in slightly, and grip the mat evenly through all fingers. Press the inner thighs against the upper arms—yes, squeeze!

Shift your weight onto your hands slowly—don’t rush. Once you feel stable, extend your legs outward.

Now, for the sweet spot:

Engage your core: pull your belly into your spine.
Lift the sit bones: think parallel to the floor.
Gaze up: energy follows your eyes—if you look down, you go down.

Start with one breath and build to five smooth Ujjayi breaths. To release, simply reverse the way you entered—feet to the floor, pausing in Malasana.

Or, if you fall backward, well—it’s not far. It’s actually fun. That’s how we learn.

Congratulations, you can now join the circus!

Firefly pose: how to master Tittibhasana for strength & flexibility — How to Master Tittibhasana Firefly Hatha Yoga Pose

Common mistakes & how to fix them

Because let’s be honest, Firefly Pose is tricky. Here’s what might trip you up (and how to fix it):

🔴 Fingers slipping = unstable base
✅ Grip the mat and slightly bend the elbows to find more control.

🔴 Feet not lifting = not enough core engagement
✅ Pull your navel in and push the floor away to create more lift.

🔴 Collapsing = rounding the back
✅ Keep the chest lifted, like in Chaturanga.

🔴 Straining your wrists
✅ Strengthen your wrists with Plank Holds & Dolphin Pose.

Why do firefly pose?

I love the challenge of arm balances. They demand open wrists, strong fingers, engaged arms, a rock-solid core, and—of course—a steady breath and calm mind. Firefly Pose is meditative in a way: you’re forced into the moment.

It builds courage, just like Handstand. I tell students:
“Hold for just one breath, then rest. Try again. Keep glimpsing the strength it takes. You’ll build from there.”

And the giggles when beginners try Firefly Pose? The best part. Every time.

The benefits of firefly pose

• Upper body & core strength – Your wrists, arms, shoulders, and core get a full workout.
• Hip & hamstring flexibility – A deep stretch for the inner thighs, hamstrings, and groin.
• Mental focus & breath control – Requires deep focus, balance, and steady breath.
• Confidence booster – Nailing this pose? Huge self-trust builder.

Who am I?

My practice started 28 years ago through dance, giving me deep respect for flexibility. Soon after, I was introduced to Transcendental Meditation, then found myself training under a Zen Master.

Yoga was inevitable.

After years of spiritual growth, I rediscovered the joy of physical movement alongside it. Training with Carlos Castaneda deeply influenced me—especially Tensegrity, which opens the energy lines of the body through ligaments, fascia, tendons, and meridians.

Now, after three years of teaching, I aim to offer more than just a Hatha Flow class—but a lighthearted practice with deep consciousness. Yoga poses hold ancient intent, and I love helping students find that meaning for themselves.

I still ask myself what I’m reaching for—Spirit, God, Energy, Freedom, Love, Compassion?
It changes constantly.
Yoga evolves with us.

Step-by-step Firefly pose guide

1️⃣ Start in Malasana (squat). Hands on the floor, lift your hips slightly.
2️⃣ Walk your hands back behind your feet. Fingers face forward.
3️⃣ Engage your core & grip the mat. Feel strength in your fingers.
4️⃣ Press your thighs into your triceps. Squeeze & shift weight forward.
5️⃣ Lift your feet off the ground. Find balance!
6️⃣ Extend your legs straight out. Keep your chest lifted, gaze forward.
7️⃣ Hold for at least one breath. Build up to five smooth Ujjayi breaths.
8️⃣ To exit, lower feet back down into Malasana (or enjoy a soft fall).

Want to improve? try these prep poses

Hamstring & Hip Openers → Wide-Legged Forward Fold, Lizard Lunge
Core Strength Builders → Boat Pose, Plank Hold
Wrist & Arm Activation → Crow Pose, Dolphin Pose

Final pro tips

✔ Start slow—Firefly is a journey.
✔ Use a block under your sit bones at first (it helps with lift-off).
✔ Don’t rush to straighten your legs—first find balance, then extend.
✔ Smile & breathe—tension won’t help, lightness will.