Firefly A–C · Tittibhasana A–C

Tittibhasana A–C · 티티바사나 · 반딧불이 자세

Intermediate Series · Nadi Shodhana (Nerve Cleansing) — Leg-Behind-Head & Arm Balances

Breath: 5×3 · Drishti (gaze): nose tip

Work the shoulders deep between the legs, shelve the thighs on the upper arms, and extend the legs forward as the arms straighten. B walks forward in the shape and C binds the hands behind the back — a series testing the balance of strength and flexibility.

Alignment

Hands — shoulder-width on the floor, arms buried deep behind the thighs
Feet — extended forward and pointed (walking in B; hands clasped behind in C)
Knees — squeezing the upper arms near the shoulders to lift the legs
Gaze — the nose tip; a lifted chest makes the legs light

Entering the pose

Shoulders deep between the legs
Hands down, hips settle back, legs forward
Straighten the arms as the legs extend

Common mistakes

Thighs near the elbows, slipping off
The hips dropping too low, sitting down

Modifications & props

Eight-tenths of the pose is the setup — squatting to perch the thighs as high on the shoulders as they will go; the higher, the lighter the legs.
In A the legs need not straighten; bent, with only the toes peeled off the floor, is the honest first form.
The walking of B and C waits until A holds steady for five breaths — advance the order and the wrists pay the price.

Benefits

Hamstring extension carried on arm support
Strengthens core and shoulder stability
A test of flexibility and strength in balance

Role in the sequence

The legs that hung behind the head now rest on the arms and extend forward. The mature form of the leg-on-arm craft that sprouted in Bhujapidasana, its three variations — A balancing extended, B walking while standing in it, C walking with hands bound behind — form Intermediate's longest continuous hold. Half hip flexibility, half arm strength: the emblem of this series' balance chapter.

Practice notes

Tittibha means firefly. Legs stretched out to the sides while the arms hold the body up resembles an insect with its wings open. Three variations run as one flow: A is the wide-legged arm balance, B walks in that position, and C wraps the legs behind and stands.

When the legs will not lift in A, the block is in one of two places: the shoulders or the hamstrings. If the shoulders have not slid deep inside the thighs there is no shelf to rest the legs on, and if the hamstrings are short, the legs will not straighten even once they rest. Knowing which one is stopping you decides which preparation to practise.

The walking in B is the strangest movement in the series. Standing on the hands with the legs hooked over the shoulders, you walk five steps forward and five steps back. It asks for balance and stamina together, but in practice the hardest part is not losing the breath.

Two checks: are the fingers spread wide and gripping the floor, and is the neck long with the gaze at the nose tip rather than straining forward? Hooking the legs with the knees bent and straightening them afterwards is the hamstring-safe order.

The depth of the hook matters more than leg height.

Written by Choi Seongjin — 20 years of Ashtanga practice, currently teaching three classes a week. Last updated: 2026-09-05.

This guide is for general information and is not medical advice. If you are pregnant, injured, or have a medical condition, consult a qualified teacher or physician before practising. Disclaimer & Legal Notice

Other poses in this sequence

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