Ankle-to-Knee Pose (Agnistambhasana)

A Hip-Opening Pose for Pregnancy

Watch how it’s done below!

At Prenatal Yoga Center, we provide yoga practices designed to improve flexibility, relieve tension, and promote relaxation for every pregnant student. The Ankle-to-Knee Pose, also known as Fire Log Pose or Double Pigeon, is a seated pose that offers a deep hip-opening stretch, targeting the glutes and piriformis muscles. This pose can be adjusted to suit all comfort levels, making it an excellent addition to prenatal yoga.

Benefits of Ankle-to-Knee Pose

The Ankle-to-Knee Pose provides several important benefits for pregnant people:

  • Hip Opening: This pose gently opens the hips, promoting flexibility and relieving tension.
  • Glute and Piriformis Stretch: It provides a deep stretch to the glutes and piriformis muscles, which can alleviate discomfort in the hips and lower back.
  • Seated Comfort: By using props and modifications, this pose allows for a supported and comfortable seated position.

Alignment Tips for Ankle-to-Knee Pose

To practice Ankle-to-Knee Pose safely and effectively during pregnancy, follow these alignment cues:

  1. Set Up with Support: Sit on a bolster or blanket to elevate your hips and create space in the pelvis.
  2. Start with Seated Figure 4:
    • Extend your right leg and bring your left ankle to your right knee. Keep your top foot flexed to protect the knee.
    • Support yourself with your hands behind you and lift your chest to elongate your spine.
  3. Progress to Full Pose:
    • If comfortable, bring your right heel toward your body and begin stacking your shins. Ensure your bottom heel is under your top knee, not your mid-thigh.
    • Your ankle and knee do not need to touch; focus on alignment and comfort.
  4. Use Props for Support:
    • If the bottom knee doesn’t reach the floor, place a blanket or block under it for support.
    • If the top knee is very high, you can place a block under it for additional comfort.
  5. Hinge Forward Option:
    • If desired, gently hinge forward from the hips, rolling the top of your pelvis forward. Keep a long spine and avoid rounding your back or dropping your head.
    • Take several deep breaths in this position and repeat on the other side.

Modifications for Ankle-to-Knee Pose

Ankle-to-Knee Pose can be modified for comfort and accessibility for all expecting students:

  • Seated Figure Four: For a gentler variation, stay in seated figure four, keeping the supporting leg extended and focusing on a long spine.
  • Add Props: Use blocks, blankets, or bolsters under the knees or hips to reduce strain and enhance support.
  • Avoid Forward Fold: Skip hinging forward if it causes discomfort; stay upright and focus on the hip-opening stretch.

Category of Pose

  • Type: Seated Pose
  • Focus Areas: Hip opening, glute and piriformis stretching
  • Modifications: Support with props; use seated figure four as an alternative

The Ankle-to-Knee Pose (Agnistambhasana) is a powerful pose for opening the hips and relieving tension in the glutes and lower back. With proper alignment and modifications, pregnant students can safely enjoy the deep stretch and relaxation this pose provides.

Join Our Prenatal Yoga Classes Today! Experience the benefits of Ankle-to-Knee Pose and other supportive poses in our prenatal yoga classes. Build flexibility, release tension, and promote relaxation under the guidance of expert instructors at Prenatal Yoga Center, where every pregnant person is supported.

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