Master Double Pigeon Pose | Step-By-Step For All Levels

Learn how to safely and confidently practice Double Pigeon Pose (Agnistambhasana) with this step-by-step guide for all levels. This pose is excellent for opening the hips, improving flexibility, and releasing tension in the lower body. You’ll also discover helpful alignment tips and simple modifications to make the pose accessible, whether you’re a beginner or more experienced.

Take your time, breathe deeply, and enjoy the benefits of this powerful hip-opening posture.

Transcript

Namaste everyone. Now today I come to you with a tutorial, Tips and tricks or secret that will help you to master double pigeon pose or Agni Thambasana or fire log pose or angle to knee pose much more effectively. See you on the mat. Before I share you the tips, Let me show you what the double pigeon pose or Agni Thambasana look like. Do you see that? This is what is double pigeon pose. It's a pose that will help you to ask for more from your hip rotator, Your piriformis muscles. I personally feel like this is more advanced pose for more like advanced practitioners who are ready to like can I get more out from the hip stretch poses when other poses start to feel like I don't quite get a lot of it. Now the tips are this. When you get into the pose, So as you can see you actually want to stack the shins of your legs on top of one another right. So let's say when you start with the bottom leg you make that short I mean the shin of your leg parallel to the short side edge of your mat and then the top leg is you use the little toe side edge of your foot places right on top of the knee. Now if you feel a little tight to go into it the best way to go into it is like let's say my bottom leg is my left leg so I'm gonna lean into my left hip and have the right hip lifted so then I can land the little toe side edge of the right foot on that left knee very comfortably and then when I am about to stack the right shin on top of the left right I am actually going to rotate the inner thigh in and back and at the same time do you see my chest what happening is actually going forward so I'm arching my back by getting the hip back and getting the chest forward however the very important key is that the inner thigh have to rotate in and back at the same time but you can see so much easier now for me to get that leg on top the right leg on top of the left leg so that's one of the tips so rotate the inner thigh in back and you're arching your back and slowly bring the right leg on top of the left leg so feel the arching and the rotate big really big now the other tips that will help to make that feeling even much more stronger and make the top leg to stack even more closer to the bottom leg is that at one point you use the heel of your palms press this at the ball of your feet and do exactly the same action but with some help push the heels of your palms into the ball of the feet and then you resist it by kicking your feet into that and start to rotate your inner thigh in and back and bring your chest forward so you arching your back but then at some point when you feel this big hip opening already now draw your core in and up and away from the floor to counterbalance the arch of your back for a little bit you don't want to arch your back a hundred percent it needs to have that core in with the arching of your back so what do we call that that is the balance action which we need to cultivate all the time in the yoga practice and as you can see I have this pose already some of you can just stay right here right and if you can go further now you get your palms away from the feet and see if you can hold that action of the rotation of the thighs sending the hip back just go forward the course in by itself right if you cannot do that have your hands on to the feet and keep pressing that and you're going to slowly send your chest closer and closer to the leg the more your chest go down do you know what that means it means that the more intensity of your hip outer rotator especially the hip periformis muscle that we are targeting it's going to be more intense and when you can go really deep some of you can now you feel almost like you're relaxing very interesting inhale come up now the feeling of the stretch is gonna be on the leg on top and when you come out you can roll into the left once again and come out from it why don't we do the other side so right legs down right the shin parallel toward the short side edge of the mat and have the weight onto your right hip left and the little side edge of your left foot on to your right knee and you start to rotate your inner thigh in and back and arch your back and send your chest forward and start to move your chest more forward and toward the floor keep rotate the inner thigh ins and back just go forward and toward the floor don't forget to breathe now it's right here I am really close to my feet so used so you check with your body the heels of the palms presses at the ball of the feet and you push it in take a deep breath and then kick your feet into the palms and do that exact action roll the inner thigh in and back arch your back forward and now it's going toward the floor and at the end draw your horse in up and away from the floor and length out through the crown of your head and if you go really close to the floor you can have your forearms down toward the ground but the action of your legs which is the rotation the length of the spine the corridor draw in and up from the floor it still happen without of course anybody can see it and then inhale come up and away right and your right legs on the bottom lean away from the leg and you can see my left leg start to lift and then roll on to the right and then come out from it safely I have been doing these tips for so many years I know that it's really helped me to get into this double pigeon pose or Agni Thambasana with actually more power feel safe and I can feel like it get more out from it without the fear that I am going to injure myself give it a try let me know what you think and I hope to see you in the next video everybody namaste