Sitting at a desk crouched over a computer all day may be great for your business’ bottom line, but it can wreak havoc on your back and hips. Piriformis syndrome, a condition caused when tightened muscles irritate the sciatic nerve, can result in pain alongside the side of the hip or thigh; headaches can manifest from constricted neck and shoulder muscles. Agnistambhasana, called either Fire Log or Double Pigeon Pose in English, can help stretch the muscles of the thigh and hip, while Garudasana, or Eagle Arms can provide relief for tight shoulders. Practiced separately or together, these two poses are wonderful for releasing tension; different variations make it possible for even a newcomer with limited mobility to begin practicing. Because these poses work on each side of the body, they are also good for addressing imbalances that can lead to overwork and resultant strain on the stronger half.
To begin Agnistambhasana, sit against a wall or chair in a tailor position. From here, bring one foreleg atop the other to make a sort of square with your legs. Your top foot rests on the opposite knee, with the other knee over the bottom foot; your calves are parallel to your torso. Make sure that you can straighten your back once in the pose! If necessary, use a block or blanket to sit on, so as to raise the hips and make the stretch less intense. If one or both knees are high, consider placing a blanket into the space between knee and foot, as this will allow the knee to rest. The support of the prop will allow the muscles greater relaxation, contributing to a greater stretch.
Agnistambhasana is a great introductory pose for those interested in wrapping their legs into Ardha Padmasana, or Half Lotus Pose. From Fire Log, bring the top foot towards the crease where the leg attaches to the torso. For those raised to sit on the floor and use their toes as extra fingers, this is an easy way to sit; for Westerners, it can feel almost torturous, and bringing the bottom foot up to the other crease for full Lotus almost impossible. Remember that there’s nothing sacred about these or any of the poses, and don’t contort your body past its optimal edge. If you practice regularly but are never able to accomplish full Lotus, you’re still a yoga practitioner.
Once your legs are in your choice of poses, bring your arms into Garudasana. While it’s not strictly necessary, I like to straighten my back and lift my hands to prayer position at the heart, spending a moment here focused on my breath. Follow this optional step by spreading your arms wide on an inhale, and crossing them in front of your torso. Hug yourself, remembering that your arms should be opposite to your legs: in other words, your right arm is on top when your left leg is as well. Stay here, or wrap your arms around each other at the elbow, reaching around to lock the fingers. Breathe deeply, and straighten your back. Allow the body to stretch on its own by finding stillness in the postures and breathing; it somehow helps to mentally send the breath to the uncomfortable areas. Then come out of the poses, and repeat on the opposite side.
This grouping of poses can be used as part of a series to start meditation or as a way to cool down after standing poses. If you want to practice it on its own, try starting with a few Cat-Cows (Bitilasana-Marjaryasana) and Child’s (Balasana), and follow with a forward fold or two before proceeding to Savasana. However you work these into your practice, you’ll find your back thanking you from neck to coccyx.
Yoga Cielo Stellato 