Weekly Class Theme: Firefly Pose for Spring

Peak Pose: Firefly Pose (Tittibhasana)
Class Focus: Hip opening, hamstring length, core strength, and arm balance integration
Class Level: Intermediate (with accessible modifications)

This class builds toward Firefly Pose by progressively opening the hips, lengthening the inner thighs and hamstrings, and activating the core and upper body. Students will move through a grounded, intentional flow that emphasizes control, breath, and stability.

Encourage patience—Firefly is less about “lifting high” and more about finding balance and integration.

Puttering section of class:

• Begin seated in Butterfly Pose (Baddha Konasana)
• Gentle forward fold to begin opening the hips (use a block or blankets for support if strained when leaning forward)
• Wide-Legged Seated Forward Fold (Upavistha Konasana)
• Child’s Pose (Balasana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Plank Pose
• Cobra Pose (Bhujangasana)
• Downward Dog Split (Three-Legged Dog)
• Lizard Lunge (let the upper back round)

Standing poses:

• Triangle Pose (Trikonasana)
• Wide-Legged Forward Fold (Prasarita Padottanasana)
• Triangle facing the back of your mat
• Extended Side Angle
• Goddess Pose

The balance & twisting portion of class:

Bring students to the top of the mat.

• Chair Pose (Utkatasana)
• Revolved Side Angle
• Malasana (Yogi Squat)

Prep for the arm balance part of the pose. Introduce Crow Pose (Bakasana):

• Knees high on arms
• Focus on forward lean
  Progression:
  • From squat → hands down
  • Lift hips slightly
  • Begin shifting weight into hands

Peak Pose: Firefly (Tittibhasana)

Wind down portion of class:

• Incorporate a backbend (Wheel or Supported Bridge Pose)
• Supine Twist
• Savasana