Double Pigeon, also known as Firelog Pose or Agnistambhasana in Sanskrit, can be a deep hip-opening stretch, targeting the outer hips, glutes, and lower back. By opening up these muscles, this yoga pose can release tension within these lower muscle areas. Because of this, it can surface some emotions and sensations. Encouraging practitioners to breathe through this posture, inviting in deep, slow breaths, can help work through the posture and establish a sense of ease.
How do you do Double Pigeon?
Step 1.
Begin sitting on your mat with legs extended straight in front of you. Bend your left knee as you externally rotate your thigh lowering your left knee in line with your left hip. The outer edge of your left foot should make contact with the mat. Position your shin out in front of you parallel with your hips.
Step 2.
Lift the right leg up and stack your shins parallel on top of one another, crossing the right ankle outside of your left knee and right knee over your left ankle. Ensure you can circle your ankle outside of your knee so that you don’t place pressure on the ankle joint.
Step 3.
It’s very common to have space between your shins or your shins and the mat; you can pad these areas with props or elevate your hips on a block or blanket to create more space.
Step 4.
Ensure your weight is evenly distributed between both sit bones and avoid leaning to one side or the other.
Step 5.
Try to relax your knees open to the sides and breathe through the sensations that arise.
Step 6.
If you’d like a deeper stretch, you can fold forward, hinging at the hips to avoid rounding in your low back. Crawl your fingertips out in front of you as leverage to ground.
Benefits of Double Pigeon
Deep hip opener that targets the external rotators and piriformis, especially in the front leg
Relieves tension in the gluteal muscles and low back
Can help release stored emotional tension in the pelvic region (commonly linked with the hips)
Requires stillness and breath awareness, making it a meditative and grounding pose.
Variations of Double Pigeon Pose
Sit on a block or folded blanket to elevate the hips and make space in the hip joints
Hinge at the hips to fold forward over the shins for a deeper hip and low back stretch; can rest forehead on a prop
Top shin in front of bottom shin (Sukhasana variation) rather than stacked directly
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