Firefly

How to

1. Begin in a standing forward bend (Uttanasana) with your feet slightly wider than hip-width apart.
2. Bend your knees deeply and lower your hips, bringing your torso between your thighs.
3. Place your hands on the floor behind your heels, fingers pointing forward, and bend your elbows to create a shelf with your arms.
4. Shift your weight into your hands and lift your feet off the ground, extending your legs out to the sides.
5. Engage your core muscles, and straighten your arms as much as you can to lift your body higher.
6. Maintain a steady breath, drawing the breath into your chest for balance and stability.
7. Direct your gaze (drishti) slightly forward and down to maintain neck alignment.
8. To exit, carefully bend your knees, lower your feet back to the ground, and gently return to a forward bend before standing up slowly.

Benefits

• Strengthens the wrists, arms, and shoulders through weight-bearing engagement.
• Increases flexibility in the hamstrings and hips as legs extend outward.
• Enhances balance and coordination, requiring focus and concentration.
• Calms the mind and reduces stress by encouraging breath awareness and mindfulness.
• Energizes the body by stimulating blood flow and improving circulation.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher