Firefly Yoga Pose: How To Do & Benefits

If you are concerned about your physical and mental health, then chances are you have considered practising yoga to help alleviate your stress.

Not only can yoga be used to enhance and tone your muscles, but it can also help to improve your respiration and centre your mind, thus promoting positive energy and thoughts. However, this does not mean that every pose is suitable for beginners. 

Of course, there are now hundreds of different poses that can be used when practising yoga, from the bird of paradise to the half-moon.

And while each pose comes with its own benefits, the firefly pose remains one of the best for anyone hoping to enhance their arm muscles and improve their balance. So if you want to know more about this complicated pose, then you have come to the right place. 

Firefly Yoga Pose

In the following article, we are going to teach you how to perform the firefly pose, while also explaining its benefits and how you can approach it in an easy and safe way.

We have also included some important information concerning the pose and the common mistakes often associated with its execution. 

So if you are ready to strengthen your muscles and hone your balance, then we have everything you need to execute this pose without fail… 

What Is The Firefly Pose? 

The firefly pose (otherwise known as tittibhasana) is a complex and challenging pose that is often performed at the advanced level. When performing this pose, you are expected to lift your body off the ground and balance your weight on the palms of your hands.

While this pose may seem complicated on the surface, it is actually very simple to execute and should only be attempted by advanced or intermediate students. 

Because of its complex nature, the firefly pose is not recommended for beginners, as the pose requires the strength to lift your body and keep it in balance while maintaining the position. So if you are still new to yoga and want to attempt this pose, you need to remember that there is no rush when it comes to such complicated practices.

In fact, you should work up to the firefly pose by continuing to practise other poses that work to strengthen your core, shoulders and arms. Of course, the firefly pose takes its name from the bioluminescent insect, which it somewhat resembles in its final position. 

While the firefly pose is not recommended for entry-level students, it is possible to modify the pose once you have met the correct physical requirements. The pose primarily works to strengthen your arms as well as your hand balance. But how can you execute this pose in a safe and measured manner? Well, everything you need to know can be found in the following instructions: 

How To Do 

These instructions have been provided so that you can perform the firefly pose from the comfort of your studio. However, if you are not comfortable with this position, then we recommend that you proceed with caution: 

  1. Once you have assumed the starting position, place your feet around 18-inches apart and move into a forward bend while keeping your knees slightly bent. The amount of space between your feet will often vary depending on your height and size. 
  1. Nestle your shoulders as far under your knees as possible, you can bend your knees more if you need to. However, if you are still unable to get your knees all the way onto your shoulders, then placing your thighs on your upper arms will be sufficient enough. 
  1. For the next step, you will need to take the palms of your hands and place them flat on the floor just behind your feet. 
  1. Bend your elbows back slightly as if you were heading into chaturanga dandasana. However, you must not bring your upper arms all the way so that they are parallel with the floor. 
  1. After you have completed the previous step, shift your weight back to rest on your upper arms, then use the slight backward momentum to lift your feet off the floor and into the air. 
  1. When your body has been lifted off the floor, use this time to straighten your arm muscles as much as possible. 
  1. Then take some time to straighten your legs while holding your upper arms strongly with your thighs. 
  1. While in this position, make sure to straighten your feet as much as possible, as this will help to flex them. 
  1. To come out of the firefly pose, you will need to bend your knees and tip your head until they touch the floor. Alternatively, you can also just sit down by lowering your buttocks to the ground. 

Physical Benefits 

The firefly pose is not often recommended during your morning routine, as it works to enhance your hamstrings, abductors and outer hips. Beyond this, the pose can also be used to fire up your core muscles and add some tone to your stomach. 

As a pose, the firefly is a deep hamstring and hip stretch but it also works to stretch the groin, torso and back. When performing this pose, you will also strengthen your arms and wrists during the final balance. The abdominal muscles will also be engaged and become stronger over time. 

While executing this pose, you will also need to keep your legs lifted and straight, which comes with the added benefit of stretching your hips. Through this, your abductor muscles will hug into your inner arms, while your rotator cuff muscles will begin to stabilize and strengthen your arms. 

Interestingly, the firefly pose also helps to stretch your feet, as the toes will expand and lengthen during the final position of the pose. 

Mental Benefits 

Although the firefly pose takes its name from an adorable insect, the pose itself can be seen as very threatening when approaching it for the first time. During the pose, you will need to keep your arms strong to keep yourself from falling, which means there is no place for fear once you have raised yourself into the air. 

For this reason, the firefly pose requires dedication and practice to complete, which helps to encourage your concentration and willpower. While the pose is not considered a traditional heart opener, it can help to lift the sternum and shoulders, which will help to open the centre of your being. 

In many ways, the firefly pose challenged your personal growth and patience, which will continue to improve over time. Beyond this, the lessons this pose teaches will also help to combat mental disorders such as stress and anxiety, while also increasing your own sense of self-worth and acceptance. 

Spiritual Benefits 

As the name suggests, the firefly pose invites you to consider all the ways that you can channel your inner light. Some fireflies are born with their own unique qualities, such as their bioluminescence, which allows them to produce their own light without emitting harmful frequencies such as infrared or ultraviolet. 

Because of this, the firefly pose is meant to promote a sense of inner awareness, so that you may unleash your own light upon the world without producing any energy that could be harmful to those around you. It could be argued that the pose represents your own inner radiance and spiritual acceptance. 

Common Mistakes 

Because the firefly pose is considered to be a complex and challenging pose, it is common to make mistakes during its execution. However, it is important to avoid these errors as they can sometimes result in serious injuries and future problems: 

  • A common mistake often made by novice students is attempting to perform the pose while not being properly prepared or warmed up, which means you will enter the pose with cold and strained muscles. It is very important to always warm up before each pose you practise, as yoga can work to drain your energy if you are not ready for the task at hand. 
  • While attempting to perform this pose, many students will have difficulty because of the strength and balance it requires. So if you ever feel uncomfortable during the session, come out immediately and attempt it when you are ready. For the best results, we recommend building up to the firefly by using other poses that strengthen your arms and core. 


If you are practising the firefly pose and cannot keep your legs straight, then you can try crossing your feet at the ankles in front of you. This will produce the arm pressure pose, which will help you to determine how strongly you need to hug your arms with your legs in both poses. 

And there we have it, that is the firefly pose. We hope that you found this article helpful and that you will continue to use it to safely practise yoga from your home. 

Laura Simmons
Latest posts by Laura Simmons (see all)