Double Pigeon Pose
Double Pigeon Pose Exercise Description
Double Pigeon Pose (also called Fire Log Pose or Agnistambhasana) is a seated hip external‑rotation stretch. It primarily targets the posterior–lateral hip, including the gluteus maximus and medius, piriformis, and other deep external rotators. The goal is to stack one shin over the other—ankle over opposite knee and knee over opposite ankle—to focus the stretch at the hips while minimizing torque at the knees. Maintain a neutral spine and hinge forward from the hips (not the lower back) to increase intensity; remain upright to decrease it. Keep both feet actively flexed to help stabilize the knees, and use support under the sit bones if the pelvis tucks or the lower back rounds. If there is any knee discomfort, reduce depth, add props under the top knee/ankle, or adjust the angle so the sensation stays in the outer hips.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Piriformis
- Assisting Muscles: Gemellus Inferior, Gemellus Superior, Gluteus Medius, Obturator Internus, Quadratus Femoris
- Stabilizing Muscles: Longissimus, Multifidus, Tibialis Anterior
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Hip Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Glutes, Glutes
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Female
How To Do The Double Pigeon Pose Exercise
‘- Sit tall on the floor; place a folded blanket under your sit bones if your pelvis tucks.
– Set the bottom shin roughly parallel to the front edge; flex that foot.
– Stack the top leg: ankle rests just outside the bottom knee; top knee lines up over the bottom ankle. Flex the top foot.
– Keep shins parallel and both sit bones grounded; do not press the top knee down.
– Inhale to lengthen the spine; exhale and hinge forward from the hips while keeping the back long.
– Relax shoulders, keep the neck neutral, and breathe steadily.
– Adjust only to feel stretch in the outer hips—avoid any pinching or pain at the knees.
– Exit slowly and switch sides with control.
Double Pigeon Pose Tips
‘- Sit tall and use a folded blanket under your sit bones if your pelvis tucks or your lower back rounds.
– Position the bottom shin roughly parallel to the front edge of your mat and flex the bottom foot.
– Stack the top leg so the ankle rests just outside the bottom knee and the top knee lines up over the bottom ankle.
– Keep both shins as parallel as possible and ground both sit bones evenly.
– Actively flex both feet to help stabilize the knees and minimize torque at the joints.
– Do not press the top knee down; let it settle where it can without force.
– Maintain a neutral spine: inhale to lengthen, then exhale and hinge forward from the hips rather than rounding the lower back.
– Stay more upright to decrease intensity; hinge farther forward from the hips to increase the stretch.
– Relax your shoulders, keep your neck neutral, and breathe steadily throughout the pose.
– Adjust the pose so the sensation is in the outer hips; if you feel any knee discomfort, reduce depth or add props under the top knee or ankle.
Double Pigeon Pose Beginner Introduction
Double Pigeon Pose (also called Fire Log Pose or Agnistambhasana) is a seated yoga stretch that emphasizes outward rotation in the hips. The legs form a stacked, crossed shape so each ankle rests near the opposite knee, bringing a deep sensation into the back and outer hips and into the glutes and smaller hip muscles. The spine stays elongated, with the option of an upright position or a forward fold that begins from the hip joints rather than rounding through the lower back.
This pose highlights hip mobility while respecting the knees. Feet are typically held flexed, which can feel more secure around the knee joints. A folded blanket or other support beneath the sitting bones helps when the pelvis rolls backward or the lower back feels strained. Props can also rest under the upper knee or ankle so the feeling remains in the outer hips instead of in the knees. Calm breathing, relaxed shoulders, and balanced weight through both sides of the pelvis round out the overall experience of this hip-opening posture.