Training Yoga

Learn To Perform Firefly Pose

This sequence to prepare you for Tittibhasana strengthens the wrists, forearms and the belly while stretching the hamstrings all at the same time. It is a super fun way to fuse your mental and physical talents! It requires a balance of the two!

Here are the steps to start:

1 – Beginning at the front of your mat in Tadasana (Mountain pose). Beginners, feet hip width apart.

2 – Inhale, Utkatasana (Chair pose). Knees bent, naval in and up and shoulders down and away from your ears.

3 – Exhale, Uttanasana and as you inhale lift halfway, Ardha Uttanasana (Standing Half Forward Bend).

Plant your palms where your fingertips are in line with your toes.

• Jump or step back into plank and exhale lower down, Chaturanga Dandasana (Four-Limbed Staff pose).

• Keeping your elbows in close to your ribs and your shoulders in line with you’re your elbows.

4 – On your next inhale, Urdhva Mukha Svanasana (Upward Facing Dog) and exhale into Adho Mukha Svanasana (Downward Facing Dog).

• Step your right foot forward and toe heel your right foot towards your left wrist into Eka Pada Rajakapotasana (Half Pigeon pose).

5 – Press into your hands and engage the core reaching your right foot behind your back into Adho Mukha Svanasana (Downward Facing Dog).

• Take your feet at the width of your mat inhaling flat back, Ardha Uttanasana (Standing Half Forward Bend).

6 – On an exhalation, bend your knees placing your hands behind your heels.

• You want the back of your knees and calves to come high towards your shoulders.

• Inhale and hug your inner thighs into your upper arms, lift your head and lower your buttocks towards the mat.

7 – Engage your core pulling the belly in and up, pressing into your hands to lift up. You can stay here and cross your ankles over.

8 – For the full expression, exhale as your straighten your legs and point your toes into Tittibhasana (Firefly).

• Squeeze your inner thighs into your triceps and keep pressing into your hands. Take a few breaths.

• On your next inhale, bend your knees lifting your buttocks up and placing the soles of your feet back onto the ground and begin straightening the legs.

• Exhale, step your feet back into Adho Mukha Svanasana (Downward Facing Dog).

• Come high into your tippy toes, bend your knees and look forward. Jump step or walk forward.

• Inhale lift and lengthen and exhale Uttanasana (Standing Forward Bend).

• Inhale Utkatasana (Chair pose) back into Tadasana (Mountain pose).

Repeat on the other side.

Original Post Yoga Magazine

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