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How you can Do Knee to Ankle Pose (Agnistambhasana) in Yoga

Additionally Recognized As: Double Pigeon, Fireplace Log, Sq.

Targets: Hip opener

Stage: Intermediate

Knee to Ankle pose (Agnistambhasana) is a hip-opening seated stretch that goes by many names that describe the alignment. Your shins are stacked like logs on a hearth and every knee is straight over the alternative ankle. The time period Double Pigeon is used for the reason that legs carefully resemble the place of the entrance leg in Pigeon (Eka Pada Rajakapotasana). A hip-opening stretching sequence may start with Cobbler’s Pose (Baddha Konasana), then Knee to Ankle, adopted by Head to Knee Pose (Janu Sirsasana).


This hip-opening pose might help you construct and preserve hip flexibility. It strikes the hip joint by way of its vary of movement. You’ll really feel the stretching in your groin muscle tissue. The group of muscle tissue referred to as the hip flexors get tight while you spend a variety of time sitting in chairs. Stretching them might help relieve and forestall again ache and sciatica.

Verywell / Ben Goldstein

Step-by-Step Directions

Start seated in a cushty cross-legged place on a mat.

  1. Convey your proper shin parallel to the entrance of the mat.
  2. Stack the left ankle straight on high of the appropriate knee, bringing the left shin parallel to the appropriate.
  3. Inhale and lengthen your backbone.
  4. Exhale.
  5. Flex each toes.
  6. Maintain for 5 full breaths, about one minute or extra.
  7. Repeat on the opposite aspect.

Widespread Errors

Study to excellent your kind by being conscious of widespread errors.

Not Holding Shins Stacked and Aligned

The commonest difficulty with this pose is a bent to let it shift into one thing that extra carefully resembles a Half Lotus (Ardha Padmasana). When executed appropriately, your two thighs and the shins kind a decent triangle. Opening the thighs additional makes it a special pose. Holding the shins lined up and stacked is difficult. The highest knee slips out wider as the highest foot comes away from the ankle and towards the internal thigh. That is the place props are available. It is higher to make use of a block underneath your higher knee than to simply let that knee slide out of place.

Inserting Stress on the Knees

In case your hips are usually not open sufficient, the strain will probably be positioned in your knees. That is undesirable and might result in knee pressure. Use props in case you are feeling any strain on the knees.

Modifications and Variations

Holding in thoughts that is an intermediate pose, there are methods to make it extra snug or to deepen it.

Want a Modification?

Sit on a folded blanket in case your knees are nicely above your hips while you sit cross-legged.

If there may be a variety of area between your high knee and your backside ankle, place a block or blanket to fill the hole for help. You are able to do the identical factor if there is a area between your backside knee and the ground.

Up for a Problem?

Holding the backbone lengthy, exhale and are available right into a ahead bend. Pause with the elbows in your high shin to deepen your legs. Typically this mild strain might help shut the gaps between knee and ankle.

You possibly can proceed ahead to position your forearms on the ground in entrance of you if you are able to do so with a flat again.

Security and Precautions

If knee ache is an issue for you, strategy this pose with warning. It’s a susceptible place for the knees when executed incorrectly. Bear in mind that you may all the time skip a pose that is not an excellent match on your physique. In case you really feel any knee ache throughout this pose, come out of this pose and don’t carry out it.

Strive It Out

Incorporate this transfer and related ones into certainly one of these well-liked exercises:

  • Hip opening yoga stretches
  • Seated hip stretches
  • Night yoga poses
  • Cow Face Pose (Gomukhasana) in Yoga

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