Double Pigeon Pose
Description
Double Pigeon Pose (Agnistambhasana or Fire Log Pose) is a deep hip-opening yoga pose where you sit on the floor and stack your shins on top of each other, one on top of the other, with ankles over knees. It intensely stretches the piriformis, outer hips, and glutes. It requires significant hip mobility and should be approached gradually.
Equipment Required
Double Pigeon Pose Instructions
- Sit on the floor with both legs extended. Sit up tall.
- Bend your right knee and place your right shin parallel to the front of your mat.
- Stack your left shin directly on top of your right shin, with your left ankle over your right knee and your left knee over your right ankle.
- If your top knee floats high above the bottom ankle, use a blanket under your sit bones or try a gentler hip stretch first.
- Flex both feet to protect your knees.
- Sit up tall. For a deeper stretch, fold forward from the hips with a flat back.
- Hold for 30 to 60 seconds. Breathe deeply into the stretch.
- Switch the stacking order and repeat on the other side.
Double Pigeon Pose Form & Visual
Double Pigeon Pose Benefits
- Deeply stretches the piriformis and outer hips
- Opens the glutes and deep hip rotators
- Improves external hip rotation
- More intense than standard pigeon pose for many lifters
- Calming and restorative
- Develops hip flexibility over time
Double Pigeon Pose Muscles Worked
- Piriformis
- Gluteus maximus and medius
- Deep hip external rotators
- IT band (tensor fasciae latae)
Double Pigeon Pose Variations & Alternatives
- Pigeon Hip Stretch
- 90/90 Stretch
- Seated Piriformis Stretch
- Supported Double Pigeon (blanket under hips)
- Cow Face Pose (Gomukhasana)
