STEPS

Firefly Pose Variation C is practiced as part of a fun and flowing sequence practiced the Ashtanga Yoga 2nd series and advanced Vinyasa- Inspired Ashtanga or Power Flow Yoga. Firefly Pose Variation C is the middle part of a flowing transition from firefly pose A to B to C to D. Firefly C is an inverted pose that combines a forward bend with a bind. A more fundamental Hatha pose Utthita Janu Sirasana (standing head between knees pose) may be used as a prep pose or substitution for Firefly C .

From Firefly A lower your feet to the ground. This movement will bring your tail up and head down, as in a standing forward bend. Slowly straighten legs, keeping knees soft, and shoulders behind the thighs. Move to Firefly B, by wrapping one arm and then the other around the back of thighs. The fingertips should be touching in the center of the back, finger tips touching. Walk the feet to the edge of the mat. Fold deeper and clasp hands. To enter Firefly C, keep the knees soft in a micro bend and fold deeper. Clasp the hands together and walk the feet mat-width apart. Eye gaze is behind you, towards back of the room. To take the pose further into Firefly D, fold deeper. Slowly bring the upper body through the legs, eye gaze upward. To exit the pose, reverse all the movements. Lower the gaze, head, and upper body back to standing forward bend. Release the arm bind, bringing the hands to floor behind the thighs. Return to Firefly A and jump back to Chaturanga or release into squat and transition to next pose.