Fire Log / Double Pigeon

How to

1. Begin seated on the mat with your legs extended in front of you.
2. Bend your right knee and place your right shin parallel to the front edge of your mat.
3. Bend your left knee and stack your left shin on top of your right shin, aligning your left ankle over your right knee and your left knee over your right ankle.
4. Flex both feet to protect your knees and extend through the heels.
5. Inhale deeply, lengthen your spine, and sit up tall, reaching the crown of your head towards the ceiling.
6. On an exhale, gently lean forward from your hips, keeping your spine straight, and place your hands on the floor in front of you for support.
7. Maintain an even breath, focusing on each inhale and exhale to release tension in your hips.
8. To exit, inhale to lift your torso back upright, then gently release your legs and extend them back in front of you before switching sides.

Benefits

• Stretches the outer hips and gluteal muscles, increasing flexibility.
• Can help alleviate lower back pain by relieving tension in the hip region.
• Promotes a calming effect on the mind, aiding in stress reduction.
• Encourages mindful breathing, enhancing focus and awareness.
• Grounds and stabilizes the body, fostering a sense of balance and centeredness.