Firefly Pose – Tittibhasana

Tittibhasana literally means “the firefly”, in yoga it is called the firefly pose which is equivalent to arm balancing. Firefly pose are meant to strengthen the muscles in the arms and legs. Arm balancing also strengthens the forearms, abdomen, wrists, and stretches the tendons at the back of the knee. The instruction is as follows: first you have to establish yourself in a squat form wide enough to set apart the distance of the feet, less short than the shoulder. Below the feet, flatten the palms of your hands exactly on the floor with fingers pointed in a forward direction. Similar to Chaturanga Dandasana, establish your elbows by bending them backwards. Straighten and elevate your feet and legs into a parallel position on the floor, shift the gravity centre of the body while inhaling, let your hands slowly and carefully carry the weight on your feet and lean into your body as you lift yourself up from the floor. Be sure to maintain your inner thighs on the same elevation as your arms. Spread your feet straight up as well as the body by straightening your arms. Widen the shoulder bones to a feasible level that will strengthen the upper back and enable you to lift up your body higher than the ground. Move your head up and look forward without stretching the neck. Slowly breathe and hold your position for about fifteen seconds or to the extent you can, then free the feet to the ground while exhaling. Firefly poses, like other arm balances, is easier and less harmful if when you lose your balance, you will not land head first but on your behind.