Agnistambhasana: Firelog Pose

Agnistambhasana: Firelog Pose

Agnistambhasana (AG-nee-stahm-BAHS-ah-nah) is sometimes referred to as double pigeon pose because the legs take a similar shape as they do in pigeon pose. Firelog pose creates a deep stretch in the outer hips and space in the low back.

Philosophy + Origin

Fire (agni) is a transformative element. Agnistambhasana can be very uncomfortable as many people carry deep tension in their hips. See if you can feel the fire building in your hips and with your breath as you hold this pose.

ADJUSTMENTS/MODIFICATIONS:

  • Sit on a folded blanket or block to create more space for your hips.
  • Place your top leg in front of your bottom leg (rather than on top of it) to ease pressure on the knees.
  • Use a block under your top ankle to release pressure on your bottom leg.
  • Use a block under your top knee to help the hip relax and to relieve discomfort in the knee.

STEP-BY-STEP:

  1. Sit cross-legged with your right shin in front of your left.
  2. Shift your shins forward so they are about parallel with your mat.
  3. Flex your feet and scootch the soles of your feet closer to the edges of your mat, so your right ankle is about under your left knee, and your left ankle is about under your right knee.
  4. Use your hands to help lift your right shin on top of your left shin, right ankle on top of your left knee.
  5. Sit up tall or start to hinge forward at your hips. If folding forward, walk your hands out on the ground in front of you.
  6. Hold for up to a minute, then return to a neutral seat. Repeat on the other side.

PREPARATORY POSES:

SEQUENTIAL POSES:

  • Lotus pose | Padmasana
  • Long horn pose | Dirghasrngasana
  • Cow face pose | Gomukhasana

COUNTER POSES:

SANSKRIT:

  • Agni = fire
  • Stambha = logs
  • Asana = pose

BENEFITS:

  • Stretches the outer hips.
  • Thought to release tension in mind and body.
  • Thought to build digestive fire.


Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose

Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Prasarita padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-an-uh) is a big stretch for the hamstrings and inner leg line. With many variations available, this pose is accessible for most practitioners. This is also a great pose in lieu of headstand.

Philosophy + Origin

Prasarita padottanasana has found its way into almost every style of yoga. B.K.S. Iyengar taught several variations of this posture, labeling them as A, B, C, and D. The most commonly practiced variation is prasarita padottanasana A. Prasarita padottanasana B is when the hands are on the hips and the head is lifted off the ground, not resting on the mat. Prasarita padottanasana C is the variation where the hands are interlaced and stretched behind the back and over the head as you fold. In the final variation taught by Iyengar, prasarita padottanasana D asks the student to grasp the big toe on each foot.

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