Agnistambhasana, also known as Fire Log Pose, Ankle-to-Knee Pose, or Double Pigeon Pose, stretches the outer hips, glutes, thighs, calves and abdomen, and opens up the hips, thighs, and groins.
Agnistambhasana (Fire Log Pose) primarily activates and stimulates the Muladhara Chakra, which is located at the base of the spine. This chakra is associated with grounding, stability, and a sense of inertia.
The pose also helps activate the Swadhishthana chakra, which is located in the pelvic area and is associated with creativity, sexuality, and emotional balance. By opening the hips and stretching the thighs and groin, Agnistambha Asana can help promote the flow of prana, or life force energy, through these chakras, releasing stagnant energy and blockages in these areas.
Information
| Known as: | Agnistambhasana, Fire Log Pose, Ankle-to-Knee Pose, Double Pigeon Pose, Firewood Pose, Dwipada Viparita Dandasana, Two-Legged Inverted Staff Pose |
| Sanskrit name: | अग्निस्तंभासन |
| IAST: | Agnistambhāsana |
| Pronunciation: | ag-ni-STAHM-bha-suh-nuh |
| Type: | Seated hip-opening posture |
| Level: | Intermediate |
| Focus: | Legs |
| Total time: | 30–60 seconds on each side (beginners); 2–3 minutes on each side (intermediate) |
| Drishti: | Downward; Forward |
| Chakra: | Muladhara Chakra, Swadhisthana Chakra |
| Indications: | Hips, thighs, groins, emotional balance, creativity, sexual vitality, grounding, stability, stagnant energy, stress, anxiety, back pain, digestion, nervous system |
| Counterposes: | Baddha Konasana (Bound Angle Pose), Child’s Pose (Balasana), Downward Facing Dog Pose (Adho Mukha Svanasana), Seated Forward Fold Pose (Paschimottanasana), Tadasana (Mountain Pose), Supine Twist Pose (Supta Matsyendrasana) |
| Preparatory poses: | Sukhasana (Easy Pose), Gomukhasana (Cow Face Pose), Malasana (Garland Pose), Pigeon Pose (Eka Pada Rajakapotasana), Bound Angle Pose (Baddha Konasana) |
| Follow-up poses: | Forward Fold Pose (Uttanasana), Cow Face Pose (Gomukhasana), Half Seated Twist Pose (Ardha Matsyendrasana), Bridge Pose (Setu Bandha Sarvangasana), Legs Up the Wall Pose (Viparita Karani) |
| Contraindications: | Knee or hip injuries, or lower back injury, lack of flexibility especially in the hips |
Meaning
Agnistambhasana is a Sanskrit word made up of three words – Agni + Stambha + Asana:
- “Agni” = “fire”
- “Stambha” = “log” or “pillar”
- “Asana” = “pose” or “posture”
Therefore, Agnistambhasana is commonly referred to as Fire Log Pose or sometimes translated as Firewood Pose. The name reflects the shape of the pose, which resembles a stack of logs or a bonfire. The word “fire” also symbolizes the energy and heat that is generated in the hips and groin as a result of the pose.
According to Hindu mythology, Agni, the god of fire, was one of the most significant deities. The word “Agni” means fire in Sanskrit, and fire was considered a symbol of purification, transformation, and regeneration. The Agnistambhasana (Fire Log Pose) is believed to symbolize the burning away of impurities and negative emotions, leaving behind a purified and regenerated self.
In Hindu mythology, it is believed that Lord Shiva was the first yogi and taught the art of yoga to his wife Parvati. Parvati then shared her knowledge of yoga with the world. It is said that while practicing yoga, Parvati assumed the Agnistambhasana pose to help her overcome anger and frustration. This pose helped her to burn away her negative emotions and become more calm and peaceful.
In addition, Agni is also associated with the third chakra, Manipura, which is located in the solar plexus area. This chakra is believed to be the center of personal power, willpower, and transformation. Practicing Agnistambhasana is said to activate the Manipura chakra, thereby increasing energy, confidence, and self-esteem.
Overall, the mythology behind Agnistambhasana highlights the transformative power of fire and the importance of purification and regeneration in the practice of yoga.
Benefits of Fire Log Pose
The physical and metal benefits of this yoga pose are listed below:
- Physical Benefits:
- Stretches the outer hips, glutes, and piriformis muscles
- Strengthens the muscles of the lower back and spine
- Improve hip mobility
- Improve the posture and reduce the risk of injury
- Helps to release tension and stiffness in lower back muscles
- Increases blood circulation to the hips and legs and promote healthy joints
- Stimulates the digestive system
- Helps to relieve bloating and constipation
- Mental Benefits:
- Help to calm the mind and reduce stress and anxiety
- Improves focus, concentration, and mental clarity
- Increases self-awareness and mindfulness
- Promotes deep relaxation and reduce tension
Agnistambhasana Practice Guide
Agnistambhasana (Fire Log Pose) is generally considered an intermediate level yoga asana, as it requires moderate flexibility in the hips, thighs and groin. It may not be suitable for beginners who are new to yoga or those who have tight hips.
This pose requires the shins to stack on top of each other, keeping the legs bent and activated, creating a deep stretch in the outer hips and glutes. However, with regular practice and proper modifications, beginners can gradually work towards achieving perfect posture.
Step-by-Step instructions
- Begin seated in Dandasana (Staff Pose) with your legs extended out in front of you, your spine straight, and your arms by your sides.
- Bend your right knee and place your right ankle on top of your left knee.
- Bend your left knee and move your left shin underneath your right shin, with your left ankle below your right knee.
- Place your right ankle on top of your left knee if possible. Your left knee should be on the outer edge of your right foot. If your knees are uncomfortable or your hips are tense, you might need support by placing a block or folded blanket beneath your right knee.
- Stack your shins on top of each other, parallel to the mat’s short edge. Both shins and thighs should form a 90-degree angle.
- Flex both feet and reach through your heels while spreading your toes wide. Flexing your feet is crucial for stabilizing your knee joints, which is important because the top leg is in a vulnerable position in this pose.
- Root down through your sit bones, lengthen your spine, and reach the crown of your head up towards the sky.
- Place your fingertips next to your hips, or walk your hands forward to fold your torso over your legs. Keep your sit bones rooted if you fold forward.
- Soften your gaze towards your third eye, the space between your eyebrows.
- To release the pose, gently bring your torso back up to a perpendicular position, extend your legs out in front of you, and return to Dandasana. Repeat with your opposite leg on top for the same amount of time.
Tips
- Don’t hesitate to lean back and tilt your hips forward while doing this pose, as it can help to increase hip flexibility.
- Make sure to position the bottom leg farther away from your body to create more space in your hips, especially if they are tight.
- If you experience hip discomfort or tightness, you can place a pillow, block, or blanket under the top leg’s knee to reduce the strain and deepen the hip stretch.
- Keep your feet and ankles engaged and active by flexing them instead of letting them hang passively during this pose.
- If you find it difficult to perform this posture without putting too much strain on your knees or hips, try crossing your ankles or shins and bending your knees.
Precautions and Contraindications
- Knee injury: Fire Log Pose can put a lot of pressure on the knee joints, especially the top knee, and this can worsen an existing knee injury or even cause a new one. Therefore, individuals with knee injuries should avoid this pose or practice it with caution and with the support of props.
- Hip injury: This pose requires a significant amount of hip flexibility and can put pressure on the hips, especially the hip of the top leg. Therefore, individuals with hip injuries should avoid this pose or practice it with caution and with the support of props.
- Lower back injury: This pose requires a straight spine, and people with lower back injuries should avoid it or practice it with caution, focusing on lengthening the spine and avoiding any pain or discomfort.
- Lack of flexibility in the hips: People with stiff hips may find this pose difficult and should avoid it until their hips have achieved enough flexibility. Practicing preparatory poses and gradually working towards the full pose can help improve flexibility and avoid injury.
