Double Pigeon Pose
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Stretching
- Tipo
- Stretching
Double Pigeon Pose, also known as Fire Log Pose or Agnistambhasana, is a seated yoga hip-opener that stretches the outer hips and glutes — the gluteus maximus and the deep external rotators such as the piriformis — along with the outer thighs. You stack one shin directly on top of the other and fold forward to deepen the stretch. It's a calming way to release tightness from sitting.
Cómo hacer el Double Pigeon Pose
- 1Sit on the floor with your legs extended, then sit up tall on your sitting bones. If your hips are tight, sit on the front edge of a folded blanket.
- 2Bend your right knee and lay the right shin on the floor in front of you, parallel to the front edge of your mat.
- 3Bend your left knee and stack the left shin directly on top of the right, so your left ankle rests over your right knee and your left knee rests over your right ankle.
- 4Flex both feet firmly to protect the knees, and aim to keep both shins parallel and roughly stacked rather than collapsed.
- 5Sit tall and lengthen your spine, breathing into the outer hips as they open.
- 6To deepen the stretch, hinge forward from the hips with a long back, walking your hands out in front of you only as far as feels comfortable.
- 7Hold and breathe steadily, easing off if you feel any pinch or pain in the knees.
- 8Slowly walk your hands back, unstack the legs, and extend both legs to release.
- 9Repeat on the other side with the right shin stacked on top.
Consejos de técnica
- Keep your spine long as you fold forward — hinge from the hips rather than rounding your upper back to chase the floor.
- Flex both feet actively throughout to keep the ankles aligned and protect the knee joints.
- If the top knee floats high or the hips feel tight, sit on a folded blanket and place a cushion under the top knee for support.
- Let the stretch build gradually with the breath; the outer hip releases more on each exhale, so there's no need to force it.
- Spend roughly equal time on each side so both hips open evenly.
Errores comunes
- Forcing the top knee down toward the floor, which strains the knee ligaments instead of opening the hip — let the knee settle where your hip mobility allows.
- Rounding the back excessively to fold deeper, which loads the lower spine and takes the stretch out of the hips.
- Letting the feet sickle (toes curling in, ankles caving), which puts twisting stress on the knees — keep the feet flexed and the ankles square.
- Pushing into sharp knee pain to go deeper, which risks injury; the stretch should be felt in the outer hip, not inside the knee.
- Collapsing the chest and slumping the shoulders, which closes the hips off and makes the pose harder to hold comfortably.
Preguntas frecuentes
What does Double Pigeon Pose stretch?
It mainly stretches the outer hips and glutes — the gluteus maximus and the deep external rotators like the piriformis — along with the outer thighs. Folding forward deepens the stretch into the hips.
What's the difference between Double Pigeon and Pigeon Pose?
In regular Pigeon Pose one leg is bent in front and the other extends straight behind you. In Double Pigeon you stack both shins on top of each other, so it's a symmetrical seated stretch that targets the outer hips of both legs more evenly.
How long should I hold Double Pigeon Pose?
Hold for about 30 seconds to a few minutes per side, breathing steadily. Beginners can start with shorter holds and build up, and you should always ease off if the knees feel any pinch.
Is Double Pigeon Pose good for tight hips?
Yes. It's a focused outer-hip and glute opener, so it suits people with tightness from sitting. If your hips are very tight, sit on a folded blanket and keep the stretch gentle rather than forcing the top knee down.
