Firefly or Titibhasana pose strengthens the core, legs, and arms while stretching the hamstrings and inner thighs. Using two blocks under each hand (on their flattest setting) behind each heel when entering the pose will make it easier to ‘lift off’ and stay lifted. I find that gripping the blocks can help distribute weight more evenly in the hands and take some of the pressure off the wrists.
Below is a free, full length vinyasa class that works up to the firefly or Tittibhasana pose. We prepare the body to access this pose by building upper body and core strength, as well as opening into the hips and hamstrings. You do not need to be able to do this pose to do this class or even be an advanced practitioner - variations are offered variations throughout.