Firefly Yoga Pose

Firefly Yoga Pose is an arm balance pose that targets the biceps and triceps and is ideal for yogis and yoginis at an advanced level.

svadisthana – the sacral chakra
muladhara – the root chakra
related poses
How To Do Firefly Yoga Pose
  1. Begin in the Mountain Pose (Tadasana), with your feet spread between shoulder and hip-width apart. Angle your feet so that the heels are pointing in slightly, toes pointing out. Bring your hands to a prayer position in front of your chest and squat down as you exhale, bringing your torso between your legs. Move around and adjust so that your elbows are tucked and pressing against the inner knees.
  2. Hold this squat position to warm up your hips for this pose. Lift up at the pelvis and through the top of the head, creating space around your ears and shoulders by drawing the shoulders down.
  3. Keeping your elbows in place at the knees, lower your hands down to the floor in front of you. Press your palms firmly into the ground, fingers spread out and pointing directly in front of you. Exhale and lean forward, bending the elbows slightly, then lift your hips up to create space between your legs. Your legs should still be bent slightly so that you remain in a deep squat position.
  4. Now that there’s a lot of space between the legs and hips, bring your hands between your legs and behind your feet. Place your left hand behind your left foot, framing your heel with the space between your thumb and index finger; do the same with your right hand. Press your palms flat on the floor and tuck your elbows behind your knees. Keep your spine long, preventing any arching in your back.
  5. Exhale as you lower yourself further into the squat if possible, putting pressure on your arms between your calves and hamstrings. Shift your weight onto your hands, keeping your feet on the ground, and find balance as you spread your weight through your palms and fingers. Inhale as you continue to press into your palms and shift your weight back until you lift your feet off of the ground.
  6. Fully extend your legs out from this position, supporting them with your upper arms, and point out through the big toes and balls of the feet. Lift at the pelvis and bring your legs parallel to the floor. If possible, press into your palms and unbend the elbows to extend the arms. Spread your shoulders out and away from the spine, allowing your upper back to curve.
  7. Lift your head slightly and gaze at the wall in front of you, being sure not to put pressure on the neck and shoulders. Hold this position for a few breaths, 20-30 seconds if possible. To come out, lower your feet to the floor and come back to a squat.
  • Breathe deeply through each step.
  • This is an advanced pose. Even if you feel you are prepared, do not perform this pose for the first time without the assistance of a yoga trainer.
  • In order to perform this asana, you must already possess flexibility in the hips as well as strength in the arms and core.
  • Do not attempt this pose if you have wrist, elbow, shoulder, arm or back injury.

If you’re just starting out and want to test your ability in this pose, spread your legs at a wide angle and place both heels on top of blocks. Press on the floor between your legs to lift your hips and buttocks off of the floor and hold this position.

Stretches & Strengthens

All Muscles: Biceps, triceps, shoulders, groin, lower back

Target Muscles: Biceps, triceps

Health Benefits of Firefly Yoga Pose
  • Improves focus and balance.
  • Strengthens core, arms and wrists.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



titihba: cochineal (a type of scale bug)
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?