How to Do Fire Log Pose (Agnistambhasana) in Yoga: Tips, Technique, Correct Form, Benefits and Common Mistakes

The Fire Log pose helps in opening your hip flexors. (Image via Pexels/ Savanna Goldring)
The Fire Log pose helps in opening your hip flexors. (Image via Pexels/ Savanna Goldring)

The Agnistambhasana (Fire Log) is a very popular posture for beginners and intermediate yogis. It can be done either in a sitting or lying position, but this posture is often practiced in the lying down position.

Its name literally means the ‘Fire Log Pose’. It's also called the ‘Burning Log Pose’ and ‘Fire Log.’ Either way, it's an intense and effective hip opener.

How to Do the Knee to the Ankle Pose (Fire Log) in Yoga?


To do this yoga pose:

  • Starting from a seated posture, slip the right foot forward till it's precisely behind the left knee.
  • The left foot or ankle should be on top of the right knee. If you have any knee pain, avoid doing this pose.
  • As you breathe in, thrust your hips downward, and raise your crown of the head to the ceiling.
  • Press the chest forward while dropping the shoulders back and down. To expand the hips, gently relax the knees towards the floor.
  • Exhale, and gently extend your torso forward as far as it's comfortable for you while keeping your back flat and your chest open.
  • You can either hold onto your knees or walk your hands forward. If it's possible, let your head rest on the ground.
  • Hold your breath for two to six breaths.
  • Inhale slowly up, and do the opposite on the other side.

Tips and Techniques for Fire Log Pose in Yoga


Here are some tips and techniques you can implement to make this pose easy to perform:

  • Start with this adjustment if you feel that your leg 'gets stuck' or your hip lock up before you can place your right foot on top of your bottom knee.
  • A block should be positioned in front of your left shin at a suitable height.
  • Take a step back, and elevate your right ankle up on the block to relieve strain on the top knee rather than pushing it up and over when it doesn't feel natural to do so.
  • You'll still get the 'hip opener' effect without putting extra strain on your knee joint.
  • Remember to maintain your top ankle's flexion throughout any modifications.
  • Adding to the previous modification, put a second block on its side, and place it between your left foot and right knee if you have pain in your outer right knee or feel like it's 'pulling/stretching apart'.

Beginners of yoga who have no experience with vigorous stretching might want to avoid the Agnistambhasana till they have built their stamina and developed a good body awareness.

Benefits of Agnistambhasana Yoga Pose

This yoga pose has the following benefits:

1) The Agnistambhasana is very effective for stretching the hip flexors. Ideal hip flexor length minimises pulling of the lower back and lowers strain and sprain in the hip flexors, which considerably alleviates any lower back discomfort you may feel. Additionally, stiff hips are a key cause of lower back pain.

2) Lower back pain and hip discomfort result from not treating the hip tension points. By doing the Fire Log yoga pose, you may effectively target the tension points in your hips, and relieve all your stress.

3) The Agnistambhasana is excellent for the abdominal organs, if practiced regularly.

Doing the exercise results in a healthy digestive tract, strong lungs and healthy abdominal organs by aggressively stretching and strengthening the abdominal organs, especially the digestive system. Strong abdominal organs play a significant role in maintaining the body in its ideal and natural state.

4) Yoga as a form of healthcare is useful for maintaining healthy physical and mental health. The Agnistambhasana yoga pose is a potent and all-natural treatment for mild depression.

The Fire Log posture encourages the parasympathetic nervous system, lowers cortisol hormone production and increases the creation of serotonin, endorphins and other feel-good chemicals.

Common Mistakes to Avoid

The following mistakes should be avoided while doing this pose:

Not keeping your shins aligned

The most common mistake while doing this pose is that the legs tend to shift into the Half Lotus (Ardha Padmasana) position. When done correctly, your thighs should form a tight triangle with your shins.

Opening up the thighs further makes it a different pose. Keeping your shins lined up and stacked is difficult, especially if you're using blocks under your knees. It's better to use blocks under your knees than to just let them slide out of position.

Too much pressure on knees

If your hips are not sufficiently open, the strain will be on your knees. Knee strain is undesirable. If your knees are under any pressure, use a prop for the Fire Log pose.


The Agnisthambasana (Fire Log) is not just beneficial to reduce the lower back pain and increase flexibility, but it's also an important pose in yoga. It's also helpful in improving posture by helping keep the spine in a neutral position.

Considering the benefits of the Agnisthambasana or Fire Log Pose, one can have a physically as well as mentally relaxed state if they do this pose regularly.

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Edited by Bhargav
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