Double Pigeon (Fire Log Pose)
Primary Targets:
• Glutes (piriformis)
• Deep hip rotators
• Outer hips
Classification:
👉 Hip external rotation stretch
Starting Position
• Sit tall on the floor.
• Place one shin in front of you, parallel to the mat.
• Stack the other shin on top, ankle over knee.
• Feet flexed to protect the knees.
Execution
Sit tall with spine long.
If upright is easy, hinge forward from the hips.
Keep both feet flexed and shins stacked.
Stop where you feel a deep but safe hip stretch.
Breathing / Time
• Hold 30–60 sec per side
• 1–2 rounds
Optional PNF Add-On
At your hinge depth:
Gently try to lift your top knee up (as if unstacking).
Hold 6–8 sec at ~30–40% effort.
Relax → hinge a little deeper.
Hold new range 20–30 sec.
Repeat 2 rounds.
Why It Helps Your Pancake
✔ Opens outer hips so your legs can abduct more easily
✔ Reduces hip tension that blocks straddle depth
✔ Balances all your inner-thigh work
