Fire Log Pose
Agnistambhasana
About This Pose
Fire Log Pose (Agnistambhasana), called Square Pose in yin, stacks one shin directly on top of the other: the top ankle rests on the bottom knee and the bottom ankle sits under the top knee. It asks for a lot of external rotation from both hips at once and works deep into the outer hip and glutes. The knees are the limit, not the hips — if the top knee floats high or either knee complains, prop it or choose a gentler shape such as Easy Pose or Reclined Figure Four. Sit tall for a milder version, or fold forward over the shins for more. Hold two to four minutes each side.
Step-by-Step Instructions
- 1
Sit on a folded blanket with both knees bent
- 2
Place the left shin on the floor parallel to the front of the mat
- 3
Stack the right shin on top so the right ankle rests on the left knee
- 4
Bring the left ankle under the right knee
- 5
Flex both feet
- 6
Sit tall, hands on the floor beside the hips
- 7
For more, walk the hands forward and fold over the shins
- 8
Hold two to four minutes, then switch the top leg
Alignment Cues
- Shins parallel and stacked
- Both feet flexed
- Pelvis upright on the blanket
- Knees supported if they float
- Fold from the hips, not by rounding the back
Benefits
- Deep stretch for the outer hips and glutes
- Increases external rotation in both hips
- Relieves tightness from long sitting
- Prepares the hips for lotus-family poses
Modifications
- Block under the top knee
- Slide the bottom foot forward into Easy Pose
- Practise Reclined Figure Four instead
- Higher blanket under the sit bones
Variations
- Forward fold over the stacked shins
- Side bend from Fire Log
- Gentle twist toward the top knee
Cautions & Contraindications
Cautions
- Flex both feet to protect the knees
- Support a high top knee with a block or blanket
- Sit on a folded blanket so the pelvis can tilt forward
Avoid this pose if you have:
- Knee injury or meniscus problems
- Recent hip surgery
- Acute sciatic or sacroiliac pain
Quick Facts
Breath Cue
Sit tall on the inhale; let the exhale settle the hips without forcing the knees down.
Primary Focus
hipsSecondary Focus
Suggested Hold
180 seconds
Tags
Equipment
