In short: firefly is an arm balance in which the backs of the thighs rest on the upper arms, the hands are planted behind the heels and both legs straighten forward and up, roughly in a V, while the pelvis hangs between the arms. It asks for open hamstrings, strong hip flexors and core, and wrists that carry the whole body, so it is an advanced pose.
The pose is often learned from shoulder-pressing pose: once you can lift there, straightening the legs forward turns it into firefly.
The name
Ṭiṭṭibha is the name of a small bird; AshtangaYoga.info’s word table adds that it is sometimes used for an insect, which is where the English “firefly” and “insect pose” come from. Yoga Journal uses Firefly Pose (Tittibhasana). The Iyengar Yoga (UK) syllabus lists Tittibhāsana at plate 395 of Light on Yoga, taught at first from a standing forward bend and later from the legs-behind-the-head pose. Ashtanga has three versions in the intermediate series: Ṭiṭṭibhāsana A is this balance on the hands; B and C keep the name but are standing forward bends with the shoulders behind the knees: in B the hands clasp behind the back, in C they hold the ankles.
Making the pose work
The shoulders have to get well behind the knees before anything lifts. Yoga Journal’s steps work one side at a time: take the hand through the legs, clasp the calf and settle the shoulder behind the knee, then place the hand on the floor behind the heel, fingers forward. Tilt the chest forward and lower the thighs onto the backs of the upper arms, then lift the feet and straighten the legs on an inhalation. AshtangaYoga.info describes the same see-saw: as the pelvis sinks, the legs rise; lay the thighs as close to the shoulders as you can and point the feet.
Yoga Journal suggests holding for about 15 seconds or longer; the Ashtanga version stays for five breaths. It is a pose for a well-warmed body: Yoga Journal recommends several rounds of sun salutations with lunges and twists, and a few breaths in garland pose first.
Precautions in plain words
Yoga Journal advises that people with shoulder, elbow, wrist or low back injuries avoid or limit the pose or take an easier variation. The strong hamstring stretch under load can strain a recently injured hamstring. Keep a blanket under you in case you sit down suddenly. In pregnancy, ask your health care provider before arm balances. This page is general information, not individual advice.
Preparation and what comes next
Prepare with standing forward bend, wide-legged forward bend, seated wide-angle pose, bound angle, garland pose and chaturanga. A seated version without the balance, with the legs wide, the heels on blocks and the palms pressing the floor between the legs, rehearses the shape. Afterwards, counter with downward dog or child’s pose. Related poses are tortoise, which uses the same shoulders-under-knees position on the floor, and eight-angle pose.
A simple way to practise it. A practical way to build firefly is to work from the floor up. Sit with the legs wide and the heels on blocks and press the palms down between the legs to feel the lift without balancing. Then practise shoulder-pressing pose until the feet lift easily. Next, from that shape, straighten one leg at a time while the other foot stays down, and only then lift both legs together. Keep each attempt short, rest the wrists between tries, and finish with downward dog or a gentle forward bend to release the hamstrings.
You will meet firefly in Ashtanga (intermediate series), Iyengar, vinyasa and power yoga classes.
