Firefly

Start in a squat (Malasana), with feet slightly wider than hip-width apart. Fold your torso forward between your legs.

Wriggle your shoulders and upper arms as far under your thighs as you can, aiming to get the backs of your thighs resting on your upper arms/shoulders.

Place your hands on the floor behind your heels, about shoulder-width apart, with fingers pointing forward.

Lean back slightly, shifting your weight into your hands. Squeeze your thighs firmly against your upper arms.

Press strongly into your hands, engage your core, and begin to lift your feet off the floor. Initially, you might cross your ankles or keep your knees bent.

Once balanced on your hands, work on straightening your legs forward as much as possible, aiming for them to be parallel to the floor. Lift your chest slightly.

Round your upper back to help with the lift and core engagement. Gaze forward.

Hold the pose, breathing steadily. To exit, bend your knees, lower your feet to the floor, and return to a squat or sit down.

Use blocks under hands for more lift and space

Keep knees bent and resting on upper arms, focusing on lifting feet and hips (similar to a Bhujapidasana variation with feet off the floor)

Practice lifting one leg at a time from a seated position with hands behind, working on hamstring and hip flexor strength

Work on the hip flexion and 'backpacking' the legs onto the shoulders first