Fire Log Pose (Sanskrit: Agnistambhāsana / अग्निस्तम्भासन)
Agnistambhasana (Agnistambhāsana) or the Fire Log Pose is a deep, hip-opening, seated yoga asana that generates intense heat in the pelvic and groin region. Because of this heat, the asana has been named ‘agnistambha’ which means a log of fire. It is also sometimes called the Double Pigeon Pose or Square Pose. This asana deeply stretches the outer hips, hamstrings, and lower back, specifically the piriformis muscles, which are often responsible for developing sciatic pain.
Instructions for Doing the Fire Log Pose
- Sit down on the floor with your legs extended in front of you. Keep your spine erect and rest your arms on your sides.
- Now start by bending your right knee and hugging it against your chest. Lift your right ankle and place it just above the left kneecap.
- While bending your left knee slide your left shin underneath your right shin and bring your left ankle under your right knee.
- Push your right ankle a little further till it rests on your left knee.
- Your shins should be almost parallel to each other.
- Flex your feet and press down your groins towards the floor while keeping your spine comfortably erect.
- Rest your palms (or fingertips, if palms are not possible) on the floor on either side of the body or you can place them on your thighs.
- If you have a more flexible spine, walk your hands forward on the floor over your crossed legs and stretch your spine.
- Hold the pose for about 30 to 60 seconds and then release slowly by extending your legs one by one. Come back to step 1’s position with your legs extended in front of you.
- Repeat the asana with your other leg now and then relax.
Benefits of Doing Agnistambhasana
- This asana stretches your hips, glutes, inner thighs, groin, hamstrings, quadriceps, and ankles. It provides strength and flexibility to your lower body and lower back as well.
- This pose works on your piriformis muscles whose job is to assist in the rotation of the hip joints. This muscle can easily tighten up because of inactivity or sitting for long hours on an everyday basis.
- Agnistambhasana also stimulates the digestive system and lymphatic system. This boosts your immune system and increases the circulation of blood flow, especially in your lower body parts.
- This pose is also great for your spinal health and it helps keep your respiratory system strong.
- Sitting upright cross-legged with your spine erect has a calming effect on your mind. Practicing Agnistambhasana daily helps relieve mental anxiety and stress.
Precautions
- Avoid this asana if you have a lower back, knee, or hip injury.
- A certain level of preparation is required before attempting the Fire Log Pose since it can seriously injure your knees or the groin region. Practice poses like Cobbler’s Pose and Eye of the Needle Pose before attempting this pose.
- It’s ideal that there’s a gap of 4 hours since you’ve eaten your last big meal before practicing the Agnistambhasana.