Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing and teaching yoga for life.

Fire Log Pose: Step-by-Step Instructions


The Fire Log Pose, or Agnistambhasana, is an excellent stretch for targeting the piriformis muscles where sciatic pain originates.

Step by Step Pose Information Benefits

Agnistambhasana (a.k.a. Adho Mukha Ardha Padmasana)

(Pronounced as "AAHG-nee stahm-BHAHS-anna")

In some yoga schools, you may also hear this pose called Adho Mukha Ardha Padmasana or "Downward Facing Half-Lotus Pose" since it's essentially bending forward while in the Half-Lotus sitting posture.

How to do Fire Log Pose

Step One

This posture works intensely on the hips and hamstrings. If you have chronic hip pain or very stiff hips that make it difficult for you to sit on the floor, then do this pose while sitting on a chair instead. Sit up straight on the front edge of your chair. Tuck your tailbone in and down toward the seat of the chair. Hold your torso and chest up by engaging your abdominal muscles. Lift up your right foot, bend the knee and rest the outside of the right ankle on the top of your left knee. Keep your left foot on the floor with your left ankle directly below your left knee.

Now keep your right foot active by extending through the right heel so that you're making a 90-degree angle between the top of your right foot and your right shin. Then place your palms on top of your knees and extend your sternum as you gradually bend forward from your waist slowly. Keep your shoulders back as you bend forward as far as you can. Hold it for up to a minute and then switch your feet and repeat these steps on the other side for the same amount of time.

If you can sit on the floor, then proceed with the rest of these steps as follows:

Step Two

Sit up straight on your yoga mat. Cross your legs to come into Half-Lotus Pose.

If you need an easier variation of this pose that is more gentle on the knees, then you can also sit with your left ankle under your right knee while the right ankle rests on top of the left knee. Alternatively, you can also sit in Sukhasana, or the Easy Sitting Pose.

Keep both feet active by extending through your heels. Do not point your toes.

Step Three

When you allow your right hip to descend down to the floor, your right knee will be able to come down more. Tuck your shoulder blades deeply into the back. Let your shoulders descend down and away from the neck.

Step Four

Place your hands on the ground in front of you. Exhale as you continue lifting your sternum up while bending forward from the waist. Slowly walk your hands forward while looking straight ahead. Do not crunch your belly together as you bend. Instead, elongate the front torso while bending from the hips.

Step Five

Bend forward while looking in front of you until you can't go further. Inhale as you lift the chest and exhale as you bend a little deeper on each breath. When you are very flexible, then you can eventually place your forehead on the ground in front of you with your arms extended straight on the floor.

Step Six

Hold this posture for a minute or longer. Inhale as you sit back up and then cross your legs the other way to repeat the posture on the other side for the same amount of time.

Beginner's Tip:

It's easier to sit on the floor if you place a folded yoga blanket underneath your sitting bones.

Pose Information

Sanskrit Name:

Agnistambhasana (a.k.a. Adho Mukha Ardha Padmasana)

Pose Level:

Level 1

Contraindications and Cautions:

  1. Severe lower-back injuries with lots of inflammation
  2. Knee injuries

Benefits:

  • It stretches out tension in the hips, groins, hamstrings and lower back.
  • When performed with your head supported on a bolster, it calms the mind.

Next Pose:

Firefly Pose

9 styles | 152 poses

Beginner Yoga Poses

Bharadvaja's Twist Pose
Big Toe Pose
Boat Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
Cow Pose
Cow Face Pose
Crow Pose
Dolphin Plank Pose
Downward Dog Pose
Eagle Pose
Eight Angle Pose
Extended Hand to Big Toe Pose
Extended Puppy Pose
Extended Side Angle Pose
Firefly Pose
Fish Pose
Garland Pose
Half Frog Pose
Half Lord of the Fishes Pose
Half Moon Pose
Yoga Handstand
Happy Baby Pose
Head To Knee Pose
High Lunge Pose
Legs Up The Wall Pose
Locust Pose
Lotus Pose
Shoulder Pressing Pose
Low Lunge Pose
Monkey Pose
Mountain Pose
Noose Pose
Plank Pose
Plow Pose
Sage Koundinya I Pose
Sage Marichi's Pose
Reclining Bound Angle Pose
Reclining Hand-to-Big-Toe Pose
Revolved Triangle Pose
Revolved Head to Knee Pose
Reclining Hero Pose
Scale Pose
Side Reclining Leg Lift Pose
Peacock Pose
Pyramid Pose
Crescent Lunge Pose
Heron Pose
Hero Pose
Feathered Peacock Pose
Staff Pose
Seated Forward Bend Pose
Four Limbed Staff Pose
Revolved Side Angle Pose
Wild Thing Pose
Side Crow Pose
Side Plank Pose
Sphinx Pose
Supported Headstand (Sirsasana)
Tree Pose
Standing Split
Supported Shoulderstand
Standing Half Forward Bend
Triangle Pose
Upward Plank Pose
Upward Facing Two Foot Staff Pose
Wheel Pose
Upward Salute Pose
Upward Facing Dog Pose
Warrior I Pose
Warrior II Pose
Warrior III Pose
Wide-Angle Seated Forward Bend
Easy Pose
Gate Pose
Wide Legged Forward Fold
Dancer Pose
One-Legged King Pigeon Pose
One-Legged King Pigeon Pose II
Marichi's Pose
Fire Log Pose
Standing Forward Bend
Pose Dedicated to the Sage Koundinya II

Next Courses

41 Yoga Instructors online
Ashburn, VA

26 Yoga Classes found near you!

The best way to learn yoga is to take lessons from a professional teacher. Want to see the yoga classes near you?