Tittibhasana, or Firefly Pose, is an arm balance that combines shoulder stability, hip flexion and leg extension. The pose is best approached through gradual preparation rather than trying to straighten the legs immediately.
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Preparation
- Practise a wide standing forward fold with bent knees.
- Use Malasana with the hands on blocks.
- Prepare the wrists with gentle weight shifts.
- Practise lifting one foot at a time from a supported squat.
Steps
- Stand with the feet wider than the hips and bend the knees deeply.
- Bring the shoulders behind the thighs as far as is comfortable.
- Place the hands on the floor or blocks behind the heels.
- Press through the hands and shift weight gradually forward.
- Lift the pelvis and one foot, then the other.
- Keep the knees bent until the balance is steady.
- Extend the legs only while the shoulders and wrists remain organised.
- Lower the feet slowly to exit.
Modifications
- Use blocks beneath the hands.
- Keep one foot on the floor.
- Practise only the shoulder-under-thigh position.
- Keep both knees bent in the balance.
- Use a folded blanket in front of the hands.
Common mistakes
- Trying to straighten the legs before balance is established.
- Collapsing into the wrists.
- Holding the breath.
- Entering with momentum.
Practice limits
Leave the pose when the wrists, shoulders, elbows or hamstrings feel sharply strained or unstable. Learn the full balance and longer holds from a qualified yoga teacher.