AGNISTAMBASANA: FIRELOG POSE (AKA DOUBLE PIGEON)
Firelog pose is also known as double pigeon pose (dwi pada rajakapotasana) or ankle-to-knee pose. It’s a deep hip opening pose, and it requires a focused awareness of the knees for safe practice.
BENEFITS OF FIRELOG POSE:
opens the hips
may relieve lower back pain and pain associated with sciatica
promotes good posture
benefits the root chakra and sacral chakra
YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.
TRADITIONAL VARIATION
Start by being seated on the floor. Stack the shin bones with the left on top of right, aligning the left ankle over the right knee. The left foot will “hang” off of the knee. Flex the left foot as though you’re trying to press all four corners of the foot into an invisible wall. The right foot can be flexed or pointed - experiment with each and see which feels best for your body. You will probably notice a generous space between the top knee and the bottom ankle. This is okay.
Sit up tall. Lengthen the spine. Knit the front ribs together. Relax the shoulders. Take the fingertips to the mat on either side of the hips. Relax the jaw. Relax the muscles of the face. If it feels comfortable for you, you may close your eyes here.
Hold for ten deep breaths, then practice on the other side.
FOOT SICKLING
You may be tempted to bring the top foot over the bottom knee in order to close the gap between your top and bottom leg (see image above). DO NOT do this. This will result in foot sickling, which can cause problems in the ankle and torquing in the knee. This can result in damage to the knee joint over time with repeat practice. The hips can happily rotate externally, but the knee cannot. Flexing the foot will keep the external rotation happening in the hip only.
KEY POINTS TO REMEMBER:
Think ankle over knee. Not foot over knee.
Keep the top foot flexed to protect your knee.
Knit the front ribs in, and sit up tall.
Relax the jaw.
BREATHE.
ADDING PROPS
Most of us will have a pretty large gap between the top and bottom leg. You may also notice a gap between the bottom knee and the mat. Adding folded blankets or yoga blocks can help you relax into the pose with more ease.
But this isn’t a free pass to let go of muscle engagement! Keep the top foot flexed. Keep your spine tall.
ALTERNATIVE POSE: SUKHASANA - EASY SEATED POSE
Firelog pose is INTENSE. If you find that the stretch is so intense that you are struggling to take deep breaths, consider practicing sukhasana instead. Sukhasana will open the hips in a similar fashion.
Hold for teen deep breaths or longer if desired.
CHAIR VARIATIONS
For this seated variation, you'll sit at the edge of your chair with the feet flat on the floor. Lift the left foot and place the outer edge of the foot on a block or you can cross the left ankle over the right knee. It’s still just as important to keep your top foot flexed here!
Hold for ten deep breaths, then practice on the opposite side.
SUPINE VARIATION
For this option, you'll lie down on your back with your knees bent. Cross one ankle over your opposite knee. Keep the foot flexed to protect the knee. You may already be feeling a stretch. If so, stay right here. If you want to go deeper, you can interlace your hands behind your bottom knee and bring it in toward your chest. Make sure that the shoulders stay relaxed against the mat.
Hold for ten deep breaths, then practice on the other side.
HOW DID IT GO?
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