AdvancedseatedVariations (1)
Firefly Pose
टिट्टिभासन
Tittibhasana is an advanced arm balance that requires significant core strength, flexibility in the hamstrings and hip flexors, and balance. It strengthens the arms and core, while improving flexibility and balance.
Anatomy Involved
Benefits
- Strengthens arms and wrists
- Strengthens core muscles
- Improves balance and coordination
- Stretches hamstrings and hip flexors
- Builds confidence
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injury
- Shoulder injury
- Lower back pain
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Tittibhasana is an advanced arm balance that requires significant core strength, flexibility in the hamstrings and hip flexors, and balance. It strengthens the arms and core, while improving flexibility and balance.
How to Practice
1. Begin in Malasana (Garland Pose), feet slightly wider than hips.
2. Place hands on the floor inside the feet, fingers pointing forward, elbows slightly bent.
3. Inhale, press knees as high as possible behind the upper arms, near the armpits.
4. Lean forward gradually, shifting weight onto the hands.
5. Exhale, lift feet off the floor, engaging the core strongly.
5 more steps remaining
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Frequently Asked Questions
Common questions about Firefly Pose
What is Firefly Pose?
Tittibhasana is an advanced arm balance that requires significant core strength, flexibility in the hamstrings and hip flexors, and balance. It strengthens the arms and core, while improving flexibility and balance.
What are the benefits of Firefly Pose?
Strengthens arms and wrists. Strengthens core muscles. Improves balance and coordination. Stretches hamstrings and hip flexors. Builds confidence.
Who should avoid Firefly Pose?
Avoid this pose if you have: Wrist injury, Shoulder injury, Lower back pain, Pregnancy.
How many steps are in Firefly Pose?
Firefly Pose is practiced in 10 steps. Begin in Malasana (Garland Pose), feet slightly wider than hips.
Is Firefly Pose suitable for beginners?
Firefly Pose is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Firefly Pose help with?
Firefly Pose is therapeutic for: strength, flexibility, posture correction, anxiety, depression.
What poses should I do before Firefly Pose?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Firefly Pose with other poses