Intermediateseated

Fire Log Pose

Agnistambhasana · अग्निस्तम्भासन

Also known as: Double Pigeon Pose · Ankle-to-Knee Pose · Square Pose

AgniFire·StambhaLog·AsanaPose

Fire Log Pose, also called Double Pigeon Pose is a classical yoga posture. Its Sanskrit name Agnistambhasana translates word-for-word as: Agni (Fire) · Stambha (Log) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to activate the glutes. Releases tension in piriformis and glutes. Calms the mind and reduces stress. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down, particularly beneficial for desk workers. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and groin injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Piriformis(lengthening)
Deep within the buttock, connecting your sacrum (the triangular bone at the base of your spine) to the top of your thigh bone (femur), lies the piriformis. This muscle is a primary external rotator of the hip, and in Agnistambhasana, it receives a profound, sustained lengthening, especially when tight. This release can significantly alleviate pressure on the sciatic nerve, which often runs directly through or beneath it. Yogically, releasing this deep muscle frees up the pelvis, allowing for a more expansive and less gripped feeling at the root of the body, enhancing the flow of prana.
Glutes (Buttock Muscles)(lengthening)
The gluteal muscles, the large and powerful muscles forming your buttocks, are actively involved in hip movement and stability. In this pose, the external rotators among them, particularly the posterior fibers of the gluteus medius and minimus, are deeply stretched and released. This action creates more space within the hip socket and around the greater trochanter of the femur. For the practitioner, this translates to a feeling of greater breadth and openness across the hips, lessening constriction and promoting a sense of ease in the lower body.
Outer Hip Connective Tissues(releasing)
On the outer aspect of your hip, the tensor fasciae latae (TFL) muscle connects to the thick band of connective tissue running down the side of your thigh, known as the iliotibial (IT) band. These structures are often chronically tight from activities like walking, running, or prolonged sitting. Agnistambhasana provides a deep stretch to this entire lateral fascial line, improving the flexibility of the hip and knee. Releasing this tension brings a sense of relief from lateral thigh stiffness and fosters a more integrated, balanced connection between the leg and the pelvis, allowing for greater freedom in movement.
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Sit on a folded blanket to reduce the angle of knee flexion; never force the knee into Lotus without full range of motion.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Sit on a folded blanket to tilt the pelvis forward; avoid rounding the lower back and do not pull aggressively on the foot.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Sit on a folded blanket or bolster to reduce the depth of hip flexion and external rotation.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Sit on a folded blanket to elevate the hips slightly above the knees, encouraging a natural lumbar curve and easing the forward tilt of the pelvis.

Yoga Block

Sit on a block to elevate the hips and tilt the pelvis forward, relieving strain on the lower back and making hip flexion easier.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Sit on the front edge of your sitting bones
2Lengthen the spine upward on each inhalation
3Keep the chest lifted and shoulders relaxed
4Ground down through the sitting bones
5Maintain an elongated spine — avoid rounding the back
6Allow the hip joints to open gradually — never force

Pose Details

Helps With

hip injuryflexibilityanxietysciatica

Pose Type

hip opener

Body Focus

hipslower body

Focus Areas

flexibilityrelaxation

Best For

desk workers

Yoga Styles

yinhatharestorative

When to Practice

cool downeveningrestorative

Position

seated

Modify If You Have

knee injury

Place a block under the top knee for support. Do not force the stacking.

hip injury

Sit on a folded blanket. Reduce forward fold depth.

Practice Flow

Staff Pose

Baddha Konasana

Adho Mukha Virasana (Child's Pose)

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Sit in Dandasana with legs extended, spine erect.

2

2. Bend the left knee, place the left shin parallel to the front edge of the mat.

3

3. Stack the right shin on top of the left — right ankle directly above the left knee.

4

4. Both shins are parallel, stacked like two fire logs.

5

5. Flex both feet actively to protect the knees.

5 more steps remaining

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Frequently Asked Questions

Common questions about Agnistambhasana

What is Fire Log Pose?

Fire Log Pose, also called Double Pigeon Pose is a classical yoga posture. Its Sanskrit name Agnistambhasana translates word-for-word as: Agni (Fire) · Stambha (Log) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to activate the glutes. Releases tension in piriformis and glutes. Calms the mind and reduces stress. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down, particularly beneficial for desk workers. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and groin injury should approach with care or consult a qualified teacher.

What are the benefits of Fire Log Pose?

Deep external hip rotation stretch. Releases tension in piriformis and glutes. Calms the mind and reduces stress. Prepares body for Padmasana (Lotus).

Who should avoid Fire Log Pose?

Avoid this pose if you have: Knee injuries, Sciatica (may aggravate), Hip injuries, Lower back pain — sit on blanket.

How many steps are in Fire Log Pose?

Fire Log Pose is practiced in 10 steps. Sit in Dandasana with legs extended, spine erect.

Is Fire Log Pose suitable for beginners?

Fire Log Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Fire Log Pose?

You may use: blanket, block. Props make the pose more accessible and comfortable.

What conditions does Fire Log Pose help with?

Fire Log Pose is therapeutic for: hip injury, flexibility, anxiety, sciatica.

What poses should I do before Fire Log Pose?

Prepare with: Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.