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November

Focus of the Month

Pose:

Agnistambhasana (Double Pigeon)

Agnistambhasana (AG-nee-stahm-BAHS-uh-nuh), also known as the Double Pigeon or Fire Log pose, is an intense hip opener that stretches the hips and groin while relieving anxiety, tension and stress. As you complete your poses and routines, pay special attention to your breathing. Maintain this focus with each inhale and exhale, focusing on how this constant change affects your pose.

Sanskrit:

  • Agni: fire
  • Stampbha: statue
  • Asana: pose

Physical Benefits:

  • Stretches and opens the hips
  • Strengthens and stretches the groin

Energetic Benefits:

  • Relieves anxiety, tension and stress

Adjustments/Modifications:

  • If your hips are very tight, stay in the figure four position described in step 2 below
  • You can place a pillow or foam block under your buttocks to create more space in your hips

Step-By-Step:

  1. Sit on your mat with your knees bent in front of you, feet flat on the floor and palms pressing into the earth behind you.
  2. Lean back in to your hands, releasing your shoulders down your back. Cross your right ankle over your left knee, until you make a figure four shape with your legs. Keep your right foot flexed and draw your right knee away from you until you feel a stretch in your right hip.
  3. Wiggle or heel-toe your left foot towards the right. Walk your hands slightly forward, so that you have enough room to sit up straight and stack your legs.
  4. Line up the ankle or side of your right foot over your left knee, and your right knee over your left ankle, or side of the foot. Try to make your shins parallel to each other, with the right stacked directly over the left.
  5. Breathe here, or walk your hands forwards and recline forwards. Hold for 1 minute or more, and then uncross your legs to come out of the pose. Repeat on the opposite side.

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