Firefly Pose

How to

1. Begin in a standing forward bend (Uttanasana) with feet slightly wider than hip-width apart.
2. Bend your knees deeply, allowing your torso to lower between your inner thighs.
3. Place your hands on the floor behind your feet, fingers pointing forward, and shift your weight into your hands.
4. Lift your heels off the ground and bring your shoulders underneath your knees, resting the backs of your thighs on your upper arms.
5. Engage your core, straighten your legs, and extend them outward to each side, parallel to the ground.
6. Keep your gaze forward, maintaining a steady breath to help balance.
7. To exit, gently bend your knees and lower your feet back to the ground, returning to a standing forward bend.

Benefits

• Enhances core strength and stability by engaging the deep abdominal muscles.
• Increases flexibility in the hamstrings and hip joints.
• Strengthens the wrists and arms, improving overall upper body strength.
• Improves balance and coordination through focused engagement and alignment.
• Reduces stress by requiring concentration and mindfulness, promoting a meditative state.

What next

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