Firefly pose is a physically demanding pose. Raising the pelvis so that the thighs are parallel to the floor requires a strong core, hip flexors and arms. It also requires energy and concentration. It is recommended to be practised when you are energetic and feel very well.

Firefly pose also requires mental support. Relaxing your attitude to the pose can make it easier. One way is to stay connected to the breath as you enter and exit the pose. Another is to focus on embodying the actual name of the pose - firefly. "We all have an inner light waiting to be ignited. In order to allow this light to surround you, you need to access your inner energy.

So, as you stretch your legs and extend them towards the sky, tighten your hips into the pose, reclaim the energy back into yourself and invite the energy to shine. As your legs embrace your arms, you will feel a nourishing energy. As you extend your legs, imagine your light shining brighter and confidence will build with the ease and lightness of the pose.

Sanskrit: Tittibhasana (tit-tee-bha-sah-nah)

Type of pose: Arm balance

Target: Upper body

This balancing pose requires strength, flexibility and firm confidence.

It also reminds me of the artistry of yoga sequencing. When the structure of a class is worked through introducing the necessary shapes in different poses over and over again, with the body repeatedly stretching and challenging and opening in the necessary way, the poses that once seemed so challenging will also become easier.

Posture benefits

Firefly pose stretches the hamstrings, groin and back torso, improves hip flexibility, opens the chest and helps you find new strength and perspective.

Asanas in detail

Standing, start folding forward with toes slightly out and knees slightly bent.

Place your right hand through your legs to grasp your right calf and place your right shoulder behind your right knee. Place your right hand on the floor behind your heel with your fingers facing forward.

Repeat this process on the left side. Lean forward with your chest and place your leg on the back of your upper arm.

Inhale and straighten your legs. Hold the pose for 15 seconds or more, then exhale and lower your feet to the floor to exit the pose.

Beginners: While building arm strength, you can practice this pose by sitting on the floor with your legs spread out, placing a yoga block under each foot and pressing your palms into the ground between your legs.

It is important to warm up for this pose. You can warm up your legs, hips and core with a few rounds of bhajana. Practice cat-cow pose after the first downward facing dog pose. Then programme the following poses into the vinyasa of byejana: Low lunge, side angle twist, and high lunge. After the last downward dog pose of the last round of byejana, practice wreath pose for 5 to 10 breaths to open the lower back and spine.

People with shoulder, elbow, wrist or lower back injuries should avoid practising this asana or practice a suitable variation.

Variations

Firefly sequence