Double Pigeon

(Agnistambhasana)

Benefits:
Physical: Stretches the outer hips, hamstrings, quadriceps, and low back
Emotional: Meditative, humbling
Rx for: Low back pain, knee pain (only practice this pose if it doesn’t hurt the knees)

1. Begin in Cobbler’s pose (also called Bound Angle)
2. Move left foot slightly away from you
3. Using the right hand, place right shin parallel to the body, right knee directly in front of right hip.
4. Using the hands, place left ankle on right knee, lower left knee on top of right ankle.    
    Form tip: Isometrically (without moving) press feet in opposite directions; left foot presses to the right and right foot presses to the left.
5. Rest hands on top leg.
6. Hold for 3 breaths.
7. Walk hands straight in front of you, palms press into floor.
8. Keeping spine straight, fold torso over legs.
9.  Release head to the floor.
10.  Hold for 5 breaths.
11.  To come up, lift head, walk hands back toward legs, return torso to upright position.

Repeat with opposite leg on top.

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