How To Do Agnistambhasana (Fire Log pose) with Hayley Beth Worthman

Transcript

hi there Haley Beth Worthman here with my little brother jazmine and we're gonna be working on how to get into double pigeon on nice emboss onna safely and in a way that will work for you so we're gonna do a couple different stages and this posture will get around a lot of the gunk we hold in our hips and from I love this pose especially when I'm in the airport or when I'm traveling for a long time and if you drive you're stuck in a car and you have a long trend transport from from home to work if you're sitting at a desk in a long time basically if you sit then this poses for you so Jesse's gonna be demoing the more beginner double pigeon quite frequently and you're ready to move forward alright so how I'm gonna start is we're gonna bring our hands behind us with the palms facing back and the feet are gonna come out toes pointing forward now we're really gonna pop our chest out like a peacock yes awesome and you can put a little bend in the elbows if that feels better and you can get a little deeper into it we're gonna start with the left leg so we're gonna take our left foot and we're gonna bring it parallel the shin parallel to the top of the mat and automatically we're gonna flex that bottom leg we're gonna draw left knee down towards the ground awesome and then we're gonna take our right foot and we're gonna link it hook it to the top of the right knee flexing that foot and from here we're gonna start to straighten our arms keep puffing the chest out like a peacock awesome keep breathing so we're still using that deep blue je breath inhaling through the nose exhale through the nose and as we take our deep breaths we can start to straighten the arms pull the chest forward and start to keep the spinal column stacking and that crown of the head reaching up to this guy and pull the knee down towards the boy fantastic so Jesse is pretty tight and this is where he's gonna stop awesome option if this is uncomfortable for his knee you can always take a block and place it right here so we can rest his knee and it can be less work for him but this is fantastic so he's just gonna hang out here feel good it feels good it was good awesome good all right and from here I'm gonna I have a little more flexibility in my hips so I'm gonna bring my hands down I'm gonna draw my knee down towards my foot sitting up nice and tall pausing here so we're just gonna pause along the way there's really no rush to get into this and I'm gonna walk my hands out in front both of my sit bones are on the ground so my hips are still connected I'm not lifting them up and there's really I'm not trying to get as close to the ground as possible that's not the goal here the goal is to find a nice opening also in the side of the hip and the side of the thigh coming on to my forearms shoulders pull back so just he's really working on drawing the shoulders away from the sierras he's doing a great job I'm gonna do the same thing maybe even tuck my head and then for me to get a little bit deeper in the pose I'm gonna take a bit of a twist so I'm gonna walk my hands over to my left knee keep pressing the right hip down shoulders away from the ears and then to get a little bit deeper come onto the forearms and then depending where you are I kind of like to relax here so I'll connect the outside of my bicep to the top of my foot to the back of the bottom of my foot and then I like to put my hand on my face just hang so I'm totally resting my chin on my hand and using my left hand as leverage and then I'll exhale drop the hand down walk it back in twist out forward bring the hands back behind me draw the knees up so both of us are gonna draw the knees up place the feet back down and just between sides we'll just wind shall wipe the knees from side to side nice and slow and then we'll be ready to switch sides so we'll start with the knees bent fingers behind whatever's more comfortable if you prefer to have your fingers facing in towards your hips by all means do that so well this time we're gonna take the right shin and place the parallel to the top of the mat draw the right knee down flex the foot picking up the left leg we're gonna link the ankle to the top of the knee flexing that foot as well and really all I'm opening up the hips here so when we get in deep we didn't do this on the other side but this is a nice I'll give you another nice option in just a moment we sort of straighten the arms pull the chest forward awesome and breathe soften the face unclench the jaw make it really nice simple easy can you be comfortable here yes yes good if the answer is no then you're gonna back off so Jessi's gonna stay right where he is and maybe as he breathed the knee will start to draw down very delicately and gently or maybe it won't so it might even not be a visible sighting of movement but you might feel it tremendously we're also gonna pull back the pinky edge of the foot so it's not just the big toe side that's drawing towards the knee we're gonna pink pull back the pinky edge and then for me I'm gonna bring my hands forward and draw the knee down now should get a little deeper into here I'm gonna press my hands down and spread my spread my hips apart from one another spread my butt cheeks apart from one another really and as I come down I'm gonna wiggle them open a little bit get a little deeper in there and I can also take depending on how I want the stretch to be I can start to externally rotate the thigh a little bit so pulling the knee down gently but beginning with the thighs let me use my hands pull the thigh out towards the left the left thigh out towards the left and draw down and we breathe all about the breath so the breath is primary the Asin of the posture is secondary first we breathe then we move walk the hands out draw onto the forearms let the head fall shoulders away from the ears and then walking the hands in I'll take that twist so I'm gonna bring the hands out to the side pause here and and know that if one side is a little easier to get into than the other one that that's completely normal we are humans one side of our body is gonna be more flexible more strong than the other that's totally fine we think about it some of us are righties and some of us are lefties and that's just how it works so that's gonna be the same thing with our yoga postures drop onto the forearms and for me I can't get so deep on this side today at least so my elbows are just kind of hanging out crossing the left hip down and then I'll take that little cutesy move here where I'm gonna place the outside of my bicep to the sole of my foot take the hand to my chin and soften and then I'll exhale hands down come back up forward bring the hands behind me and both of us will start to lift up the knee place the foot down and the other foot and we'll windshield wait and there you have it so double pigeon agnese embossing a fire log pose opening up the hips so try this out let us know what did you like about it what didn't you 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