STACK Yoga for Athletes: The Firefly Pose or Tittibhasana | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

STACK Yoga for Athletes: Impress Your Friends with Firefly Pose!

January 22, 2013

Must See Strength Training Videos

Ready to impress your friends with your yoga skills? In this installment of STACK’s Yoga for Athletes series, yogi Rebecca Pacheco shows us how to perform the Firefly Pose, or Tittibhasana. This pose not only makes you look like a super-advanced yogi, it provides you with several important sports benefits, including wrist strength, core strength and overall balance.

Firefly Pose 

Watch the video above for full Firefly pose workout instructions.

  • Stand with your feet slightly wider than hip-distance apart, bend at the waist and place your hands on the floor in front of you
  • Walk the heels of your hands backward until your upper arms and shoulders are pressed back as far as possible underneath your thighs
  • Keep your fingers pointing forward with your hands on the floor at the outside edges of your feet
  • Inch your feet towards each other, squeeze your knees to the sides of your shoulders and drop your hips like you are sitting on your triceps
  • Now elevate your legs

Tip for beginners: You can ease into this pose by sitting on the floor, legs spread at a 90-degree angle, elevating each heel on a block and pressing your palms into the floor between your legs.

Catch up on previous installments in STACK Yoga for Athletes series:

Topics: YOGA
Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
Must See
Derrick Rose Explains How He Stays Positive
Views: 4,471,264
RGIII Talks About His Legacy
Views: 20,636,053
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,298,162

Featured Videos

James Harden Core Circuit Views: 112,558
Path to the Pros 2015: Danny Shelton Views: 152,673
Quest for the Ring: University of Kentucky Views: 543,285
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

What is hypertrophy? Simply put, hypertrophy is growth. So why should you care about hypertrophy? Because it has to do with building muscle. When you...

Build Max Power With These Pulling Exercises

Never Bench Press With Your Feet in This Position

Use Eccentric Lifts to Increase Size and Strength

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

3 Simple Strategies for a Better Workout

Posterior Chain Fixes to Improve Your Game

How to Improve Shoulder Strength and Flexibility

3 Tricks for a Stronger Front Squat

Develop Core Strength for Throwing

Dominate Your Bench Test With This Strategy

Improve Soccer Agility with Lateral Strength Exercises

7 Best Lower-Body Strengthening Exercises

How Strength Training Changed Rory McIlroy's Game

10 Ways to Get Stronger With a Sandbag

7 Farmer's Walk Variations for Improved Core Strength

Master the Lateral Lunge to Improve Your Hockey Stride

The Best Single-Leg Exercises for Youth Athletes

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Mike Boyle's 5 Tips for More Effective Workouts

How Often Should You Vary Your Exercise?

7-Exercise Core-Blasting Workout

7 Strategies for Faster Workout Recovery

7 Ways to Work Out Competitively Without CrossFit

Increase Your Explosiveness with the Power Curl

Perfect Your Squat Technique With the Unloaded Squat

Reach New Training Heights With Resistance Band Exercises

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Todd Durkin

How Functional Training Has Overly Complicated Strength Training

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

3 Post-Activation Potentiation Combos for Explosive Strength

3 Nordic Hamstring Curl Exercises to Boost Your Performance

5 Exercises to Develop Soccer Power

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Putting Together an Off-Season Workout for Point Guards

4 Deadlift Variations to Increase Your Pull

12-Week Resistance Band and Chain Workout

4 Simple Golf Core Exercises to Increase Your Driving Distance

Prevent ACL Injuries With This Exercise

5 Ways to Get a Higher Vertical Jump

How to Design a Greco-Roman Wrestling Training Program

6 Gym Machines That Are Actually Worth Your Time

How NOT to Perform a Pull-Up (With Fixes)

Grab a Broom for This Fast-Paced, Full-Body Workout