Firefly Pose anatomy
Firefly Pose · Tittibhasana · Tư thế con đom đóm
Firefly Pose mainly works triceps brachii, deltoid, serratus anterior, pectoralis major; it stretches hamstrings, gastrocnemius, adductors, erector spinae; rotator cuff stabilize.
Opening the 3D model…
From a wide squat, fold forward, slide your shoulders behind your thighs and place your hands on the floor behind your heels, fingers pointing forward. Lower the backs of the thighs onto the upper arms, shift your weight into the hands, lift the feet and straighten both legs forward, angled out to the sides and slightly up. In the full pose the legs open almost straight out to the sides; the 3D model shows the legs in a forward V (each about 30° out), the opening at which the thighs can still rest high on the arms. The triceps, shoulders and abdominals work hard; the hip flexors and quadriceps keep the legs straight while the hamstrings and adductors lengthen. This is an advanced pose that needs strong wrists and flexible hamstrings.
Muscles in this pose
Working (contracting): Triceps brachii, Deltoid, Serratus anterior, Pectoralis major, Wrist flexors, Rectus abdominis, Transversus abdominis, Iliopsoas, Quadriceps, Tibialis anterior
Stretching: Hamstrings, Gastrocnemius, Adductors, Erector spinae
Stabilizing: Rotator cuff
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Keeps the elbows nearly straight under body weight
- Deltoid · Working (contracting): Mainly the front (anterior) fibers
- Serratus anterior · Working (contracting): Pushes the floor away and rounds the upper back
- Pectoralis major · Working (contracting): Draws the arms in to meet the thighs
- Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
- Rectus abdominis · Working (contracting): Curls the trunk and keeps the hips off the floor
- Iliopsoas · Working (contracting): Lifts and holds the legs
- Quadriceps · Working (contracting): Keeps the knees straight
- Tibialis anterior · Working (contracting): Flexes the feet back toward the body
- Hamstrings · Stretching: Strongly stretched by deep hip flexion with straight knees
- Gastrocnemius · Stretching: Stretched with straight knees and flexed feet
- Adductors · Stretching: The inner thighs stretch as the legs open; they still press the thighs lightly into the arms
- Erector spinae · Stretching: Lengthens as the back rounds
Practice cues
- Slide the shoulders deep under the thighs so the thighs sit high on the arms
- Squeeze the thighs into the arms and push the floor away; keep the elbows from splaying
- Straighten the legs by reaching out through the heels, feet flexed
- Lift the chest forward, gaze at the floor ahead, neck long
Benefits
- May help build strength in the wrists, arms and shoulders
- Strengthens the abdominals and hip flexors
- Stretches the hamstrings and adductors
- Trains balance and body control
Cautions / contraindications
- Avoid with a wrist, elbow or shoulder injury
- Avoid with a hamstring strain or tear, or acute low back pain
- Avoid during pregnancy
- Advanced pose: learn with a teacher; keep a blanket or cushion behind you
Easier variations
- Place your hands on blocks to give the hips more height
- Keep the knees slightly bent, or just lift the feet with the ankles crossed
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Shoulder-Pressing Pose Bhujapidasana
- One-Legged Crow Pose Eka Pada Bakasana
- Crow Pose Bakasana
- Sage Koundinya Pose II Eka Pada Koundinyasana II
- Eight-Angle Pose Astavakrasana
- Sage Koundinya Pose I Eka Pada Koundinyasana I
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)