FIREFLY POSE INSTRUCTIONS
1. Start in standing forward bend, with your feet a little wider than hip-width apart and your knees slightly bent.
2. Position your shoulders behind the calf muscles, bring your feet closer together and hug your thighs in.
3. Place your palms on the floor behind your feet, lower your hips and lift the feet off the floor.
4. Stay in firefly pose for 15 seconds or for as long as it feels comfortable.
MINDFULNESS PRACTICE
Squeeze the thighs toward the midline of the body, lift your chest and gaze forward. Breathe slowly, press your hands down into the floor, firm your forearms, drop your hips toward the wrists and straighten the legs.
TITTIBHASANA BENEFITS
The firefly pose strengthens the core, shoulders, and arms and improves balance and equilibrium. This yoga pose helps to open the groin area, stretches the upper back and builds upper body strength.
CONTRAINDICATIONS
Wrist, elbow, shoulder or back injury.
PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES
Start in standing forward bend, crow pose or garland pose and then progress to firefly pose. Follow-up with standing forward bend or downward facing dog.
RELATED YOGA POSES
Try these other yoga poses to relax and relieve stress and tension:
Crow pose
Bound headstand pose
Full side plank pose
Staff pose
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