Firefly Pose
TittibhasanaAn arm balance with the legs threaded over the arms and extended wide, hands pressing the floor. Demands open hamstrings and strong straight arms.
- 01Stand in a wide forward fold and work the shoulders behind the thighs.
- 02Plant the hands flat behind the heels, fingers forward.
- 03Bend the elbows slightly and shift the weight back into the hands.
- 04Lift the feet and straighten the legs out to the sides.
- 05Press the floor away, straighten the arms, and lift the chest.
- 01Work the shoulders high behind the thighs first.
- 02Press the floor away to straighten the arms.
- 03Reach the legs and chest in opposite directions.
- 01Trying to lift before the shoulders are deep behind the legs — no leverage otherwise.
- 02Rounding and sinking the chest — press the floor away and lift.
- 03Bending the knees because the hamstrings are tight — prepare the hamstrings first.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.