Tittibhasana - Firefly Yoga Pose

24 November 2023 by
Editorial team

Tittibhasana, also known as Firefly Pose, is an advanced and challenging yoga posture that requires strength, flexibility, and balance. This pose is excellent for strengthening and toning various muscle groups and enhancing body awareness.


Before attempting Tittibhasana, it is beneficial to practice the following poses:

  • Malasana (Garland Pose)
  • Garudasana (Eagle Pose)
  • Bakasana (Crow Pose)

Position of Readiness:

  • Begin in a Wide Squat: Start by squatting with your feet wide apart, bringing your body into a low and grounded position.

Steps to Perform Tittibhasana:

  1. Place Your Palms:
    • Bring your palms flat on the floor, positioning them just under your feet.
    • Ensure your fingers are spread wide for stability.
  2. Bend Your Elbows:
    • Bend your elbows back as you would in Chaturanga Dandasana.
    • This will help create a solid base to support your weight.
  3. Shift Your Weight:
    • Gradually shift your weight back onto your upper arms.
    • Begin to lift your feet off the floor, engaging your core muscles.
  4. Straighten Your Legs:
    • Once balanced, start to straighten your legs out in front of you.
    • Keep your legs strong and active.
  5. Extend Your Arms:
    • Begin to straighten your arms while maintaining balance.
    • Keep your gaze forward to help with stability.

Benefits of Tittibhasana:

  • Stretches and Strengthens:
    • "Tittibhasana stretches the inner groins and back torso, providing a deep and beneficial stretch."
  • Arm and Wrist Strength:
    • This pose strengthens the arms and wrists, essential for advanced arm balances.
  • Tones the Abdomen:
    • "Firefly Pose tones the abdominal muscles, helping to build a strong and stable core."
  • Enhances Balance:
    • Practicing Tittibhasana improves your sense of balance and body awareness.

Tips for Practicing Tittibhasana:

  • Engage Your Core:
    • Keep your abdominal muscles engaged throughout the pose to maintain stability.
  • Focus on Breath:
    • Breathe deeply and evenly, using your breath to help hold the pose.
  • Use Props if Needed:
    • If you find it challenging to lift your feet, use blocks under your hands for additional support.
  • Stay Calm and Steady:
    • Maintain a calm and steady mindset, focusing on your balance and alignment.


"The firefly only shines when on the wing; so it is with the mind; when at rest, it darkens." - Unknown


Tittibhasana, or the Firefly Pose, is a dynamic and rewarding asana that builds strength, flexibility, and balance. By incorporating this pose into your practice, you can enhance your physical capabilities and deepen your yoga journey. Embrace the challenge of Tittibhasana and enjoy the transformative benefits it brings to your body and mind.

Shine Bright and Balance Well!

Share this post