Firefly Pose

Instructions

1. 1Stand in a wide-legged squat, feet slightly wider than hip-width, and slide your hands behind your ankles onto the mat.
2. 2Work each shoulder underneath its corresponding thigh, pressing the backs of the thighs as high up the upper arms as possible.
3. 3Place your palms flat on the mat, fingers spread wide and pointing forward, slightly outside your feet.
4. 4Shift your weight into your hands, straighten your elbows, and begin to lean your torso forward.
5. 5Engage your core and extend both legs forward and out to the sides, working toward straight knees.
6. 6Flex the feet, press through the heels, and lift the gaze to maintain length in the spine.
7. 7Hold for 3-5 breaths, then slowly lower the feet to the mat and release.

Contraindications & precautions

• ⚠Wrist pain or carpal tunnel syndrome — the full load of body weight on the wrists in this pose is significant and should not be attempted without prior conditioning.
• ⚠Tight hamstrings or recent hamstring tears — the straight-leg position places intense stretch on the posterior chain and can overload a healing injury.
• ⚠Lower back issues or herniated lumbar discs — forward spinal flexion under load may compress already compromised structures.