Firefly pose (Sanskrit: Tittibasana) is an advanced pose that seems to defy gravity. It takes upper body strength, core strength and hamstring flexibility in order to reach its full expression.

But even with open hamstrings and upper body strength, firefly escapes the best of us. A lot of times just realizing that “sweet spot” is what will make your firefly spread its wings and take flight. Sometimes it’s just an adjustment in how we are approaching the pose. I couldn’t get mine to fly until I visualized and prioritized lifting my hips before straightening my legs.

If you haven’t gained the upper body strength and hamstring flexibility to do firefly pose yet, you can still practice this advanced pose and build your way up every step of the way.

yoga firefly pose

Before beginning to practice this pose, make sure you warm up your body and your wrists in order to prevent injury. 

Follow these steps to get into Firefly Pose:

Stand with your feet no closer than hip width apart. Lower down into a forward ford, then place your hands behind your calves, bringing your shoulders as far back behind your legs as you can. (If you need to, adjust with your legs there with your hands.)

Get down into a squat position, with your hands firmly on the ground and your hamstrings as close to your shoulders as you can.

Spread your fingers and curl them slightly, making sure to distribute the weight up through to your fingertips.

Shift your weight slightly back as you bring the weight off your feet and into your hands. Begin to lift your feet from the ground.

Press your hands into the ground, and as you straighten your arms, engage your core and lift your hips higher into the air.

Press your inner thighs into your arms to raise your feet higher as you straighten your legs.

Hold for several steady breaths.

 

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