Firefly Pose (Tittibhasana)
Firefly pose is an advanced arm balance that targets the abdominal muscles and hip flexors while demanding significant upper body strength. It involves balancing on the hands with the legs extended horizontally to the sides, requiring core engagement and tricep stability.
How to do it
- Squat with feet slightly wider than hip-width, then slide your upper arms behind your calves as low as possible.
- Plant your palms flat on the floor slightly behind your heels.
- Lean your weight forward onto your hands and begin to straighten your legs out to the sides.
- Lift your hips to approximately arm height and extend both legs straight, parallel to the floor.
- Hold the position for 10-20 seconds, engaging your core and keeping your gaze forward, then lower with control.
Form cues
- Plant palms firmly into the floor
- Draw your navel toward your spine
- Press your inner thighs against your upper arms
- Keep your gaze softly forward
- Engage your triceps to support your weight
Breathing: Maintain a steady, rhythmic breath throughout the hold; avoid holding your breath as it increases internal pressure.
Common mistakes
- Rounding the upper back excessively, which limits stability
- Trying to lift the legs too quickly, which can lead to losing balance
- Collapsing into the wrists, which places unnecessary strain on the joints
- Forgetting to engage the core, which makes the legs feel heavier than they are
Muscles worked
Primary: abs. Secondary: triceps, shoulders, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–20 seconds, rest 60 s
Lose weight
3 sets × 10–15 seconds, rest 60 s
Build muscle
4 sets × 15–20 seconds, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have wrist or shoulder injuries, choose a gentler option or check with a professional.
- If you feel sharp pain in your joints, ease off immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is firefly pose safe for beginners?
It is an advanced pose requiring significant strength and mobility. Beginners should focus on foundational arm balances like crow pose first.
Why do my wrists hurt during this pose?
Wrist pain often occurs when weight is not distributed evenly or when the core is not fully engaged. Ensure your fingers are spread wide and gripping the floor.
How can I improve my flexibility for this pose?
Consistent hip-opening stretches and hamstring mobility work will help you get your arms behind your legs more comfortably.