Agni Stambhasana: A Reflection
I started my 200-hour Yoga Teacher Training at the very beginning of June, and since then we’ve read a handful of yoga texts, dozens of yoga postures, and even some Sanskrit pose names, chants, and phrases so far. Almost every week, we write a one-page reflection on a specific topic.
About a month ago, each of us in the YTT program received a hand-picked posture chosen to help us grow in the areas we most needed. I was assigned Agni Stambhasana.
(See image below for reference — I think the Alo Moves blog offers great guidance on the posture.)
Agni Stambhasana: A Reflection
When Laura first shared that we’d each receive a posture specific to our personal growth, I felt a mix of excitement and dread. I kept refreshing my email, repeating to myself, As long as it’s not pigeon, I’ll be fine. When it finally came and I saw “Alison: Agni Stambhasana” I looked it up, saw the photo for Fire Log Pose, and let out a high-pitched laugh as a single tear slid down my cheek. Even though I knew this pose had been handpicked to support my practice, it terrified me. This is so much worse than pigeon, I thought.
Over the past 6 years or so, my hips have grown increasingly tight from previous desk work and excessive sitting, and I feel the effects today in both my hip flexors and knees. I’m hyper-aware of these tight and pulling feelings in my body while using these muscles, which makes me wary of poses that require a deep opening of said muscles, like in Pigeon or Agni Stambhasana. I am aware that it is not just a physical restriction, but very much a psychological one as well.
Still, I committed to the process, accepting my challenge. I searched YouTube for beginner modifications, asked ChatGPT for a Agni Stambhasana stretching prep routine, and sought out advice from a few instructors and some fellow students. I practiced regularly—although not quite daily—because sometimes my hips felt too restricted, or the psychological block of “what if this time pushes too far and I get hurt” held me back.
I usually opt for gravity-based stretches to target my sciatic nerve and avoid anything that feels like it could push too far, too fast. However, with the goal of Agni Stambhasana, I began expanding my preparatory gravity stretches with Butterfly, Seated Forward Fold variations, and Figure Four. I did these prep stretches for about a week before attempting Agni Stambhasana. When I did, I moved to sitting in sukhasana with a block, then I would place a block to support my bottom knee, then with a third block I would place it under my top ankle to help support the ankle almost to the level of my bottom knee. This triple-block setup gave me the support I needed to get a feel for the shape without strain and fear of getting stuck.
Over time, I started to trust my body more. I’m not fully in the pose yet, but I’m close—I can feel that my top leg is almost ready to stack on my bottom one. This posture has unlocked something for me physically and psychologically. I’m no longer terrified—just curious and patient. I’ve made it my goal to continue moving toward a comfortable seat and more mobile hips and knees.
If I were instructing someone into Agni Stambhasana, I’d keep it simple:
Start in a comfortable seat. Bend one leg so the shin is parallel to the front edge of your mat, foot dorsiflexed. Bring the other leg on top, stacking knee over ankle, ankle over knee. Generously flex both feet to protect your knees. Elevate the hips or support the knees with blocks or blankets as needed.
