Firefly Pose
- Pro
- Advanced
- Yoga
Firefly pose squats your shoulders behind your knees, plants your hands behind your heels, then shifts your weight forward onto your arms as your feet lift off the floor. Straightening your legs out in front loads the abs, triceps and hamstrings in one held position. Advanced practitioners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Abs, Triceps, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Squat with your feet apart and work your shoulders behind your knees.
- Plant your hands behind your heels, fingers forward.
- Shift back onto your hands and lift your feet.
- Straighten your legs forward and hold with strong arms.
Form cues
- Round your upper back to deepen the shoulder hook.
- Spread your fingers wide for a stable base.
- Keep your gaze forward, not down at the floor.
Common mistakes
- Elbows bend and flare out to the sides. Keep your arms straight, elbows pointing back.
- Hips drop instead of lifting off the hands. Press down hard and lift your hips higher.
- Knees stay bent instead of straightening out. Squeeze your quads and straighten your legs forward.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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