You may not understand it, however some easy yoga poses can usually do essentially the most work. Living proof? The fireplace log pose. Whereas it appears like the right cross-legged place for stress-free on the sofa, it’s truly probably the most intense hip-openers in yoga.
Fireplace log pose — additionally referred to as double pigeon or agnistambhasana — is a seated posture that works wonders for loosening tight suggestions. To do it, you sit along with your again straight, arms at your sides, and your legs crossed in entrance of you with one on high of the opposite and each shins lined up, says Brandt Passalacqua, the founder, director, and lead trainer at Respiratory Deeply Yoga Remedy. The place makes your legs appear to be two logs stacked on a hearth, therefore the title.
The pose would possibly look chill, however you’ll really feel issues working the second you agree into it. In line with Passalacqua, the transfer gives a deep stretch on your outer hips, groin, glutes, and thighs, which is nice when you’ve got some rigidity happening. “One of many greatest advantages of fireside log pose is that it counteracts lengthy durations of time spent sitting,” he provides. Despite the fact that it’s a seated pose itself, dropping into hearth log and stretching your hip flexors on this distinctive approach will assist relieve tightness.
In the event you do hearth log pose regularly, you’ll begin to discover that you’ve extra flexibility and mobility in your hips. “It may additionally assist enhance your posture,” Passalacqua says, as a result of it will get you into the behavior of sitting up straight and correctly aligning your backbone. Maintain scrolling beneath for hearth log suggestions, together with learn how to modify the pose.
How To Do Fireplace Log Pose
Right here, Pasalacqua shares the easiest way to follow hearth log pose so you may correctly stretch your hips.
– Begin by sitting in your yoga mat along with your legs straight in entrance of you.
– Bend your proper leg on the knee.
– Deliver your calf towards your physique and relaxation it on the mat in entrance of you.
– Bend your left leg and produce your left calf towards the suitable one.
– Stack your left ankle on high of your proper knee and your left knee on high of your proper ankle, along with your left calf resting on high of your proper one.
– Sit along with your again and neck up straight.
– You possibly can place your palms on the ground outdoors your hips or relaxation them in your legs.
– Maintain this pose for 30 seconds to 2 minutes after which change sides.
How To Modify Fireplace Log Pose
Fireplace pose will really feel intense when you’ve got tight hips and glutes. To ease up, go forward and seize a few props, like pillows or towels. Passalacqua recommends sitting on a cushion to create extra space on your legs. “This could additionally assist help your hips and decrease again,” he says.
In the event you’re having bother stacking your legs like logs, deliver your high leg out a bit farther from the underside leg and place a yoga block beneath your ankle. “This may put much less stress in your knee,” Passalacqua says.
To take your hearth log pose to the subsequent stage, strive sliding the ankle of your high leg past the knee of your backside leg somewhat than stacking it proper on high. In line with Passalacqua, this can present an additional deep stretch on your hips.
“One other choice to deepen the stretch whereas additional partaking your again is to do a ahead fold,” he notes. “Whereas in hearth log pose, fold ahead out of your hips. Deliver your arms in entrance of you and stretch them onto the ground.”
To go even deeper, interact your decrease again by doing a few twists. “As soon as in hearth log pose, put one hand on the knee of the leg that’s on high, then put the opposite hand on the ground behind you on the opposite aspect of your physique,” he explains. “Twist to the aspect, then repeat while you change your legs and twist on the opposite aspect.”
Frequent Errors To Keep away from
Since this pose brings plenty of consideration to your hips, verify in with your self to be sure to aren’t overexerting your knees, particularly when you’ve got an damage. “In the event you’re in ache or if one thing feels mistaken, cease attempting to follow the pose,” Passalacqua says. “In the event you battle to stack your knees and ankles, don’t push them. As a substitute, strive utilizing yoga blocks or cushions in a modified pose to begin build up the flexibleness you’ll want.”
Since one of many major advantages of this pose is improved posture, double-check that your again stays straight the entire time, too. “It’s possible you’ll be so targeted on positioning your legs that you simply neglect about your again,” Passalacqua notes. “Sitting up straight means that you can maintain the pose appropriately and get essentially the most out of it on your decrease again.”
Research referenced:
Xu, D. (2022). Results of Yoga Intervention on Purposeful Motion Patterns and Mindfulness in Collegiate Athletes: A Quasi-Experimental Research. Int J Environ Res Public Well being. doi: 10.3390/ijerph192214930.
Supply:
Brandt Passalacqua, founder, director, lead trainer at Respiratory Deeply Yoga Remedy
