If you’re a runner with tight hips and glutes, like me, I’m here to help you learn ways to modify Fire Log and make it feel less fiery. This pose is HARD, for us runners with tight hips am I right? It burns!!!!! It makes us grit our teeth and maybe even avoid it altogether, which is a real shame. It’s important we understand how to modify this pose and make it more accessible because it can really help open up runners tight hips and increase our range of motion. Increasing hip mobility can help improve our running form and get the glutes firing in sync with the core. But, fear not, I have some tips and tricks to help you modify the asana so you might end up loving it in the end…… YES, I really did just say LOVE!
In this blog, we will learn how to modify the pose using props, to make it more accessible for runners with tight hips. Remember to always keep your ankle flexed during this pose to protect the knee.
For me I find modifying using rolled up blankets and cushions is the most comfortable method. But you can use yoga blocks or even books if you prefer. And just play around with their positioning until you find something that allows you to relax the hip and sit comfortably. Read on to see how I demonstrate a few ways to modify with blankets, cushions and blocks.
Sanskrit Name – Agnistambhasana
The Sanskrit name for Fire Log is Agnistambhasana. It derives from three sanskrit words;
Agni – fire Stambha – statue, stack or pillar Asana – pose
In my opinion “Fire” was a god choice of name for this pose because it definitely gets deep and fiery in those hips.
Modification 1 – tight hips
For runners, it is common to end up with tight hips and a decreased range of mobility, which makes it necessary to modify our yoga practice. If it feel like your leg gets ‘stuck’ or there is a pulling sensation in the knee start with this modification.
Place a yoga block in front of the bottom shin and place the top shin on the block. I placed my block on its lowest point, but adjust the height to the medium setting if this feels too low. If it doesn’t feel good to bring the left ankle up and over to rest on the right knee, take the pressure off and bring the ankle forward. This position will still help you open the hip without placing unnecessary pressure on your knee.
Modification 2 – tight hips and knee tension
If Modification 1 is still feeling uncomfortable or you have pain or a pulling sensation in your top knee try Modification 2.
Modify by adding a second block (or blanket) between the knee and ankle on its highest setting. If that feels comfortable you can try dropping it down to the medium or lowest height. Using the blocks can feel a little awkward at first but play around with the positioning until you find a placement that is comfortable for you. Your goal is to find a position where you can rest the knee on the block AND relax the hip. This will relieve the pulling sensation in the knee and allow you to relax rather than tense further in to your already tight hips.
If the blocks feel too awkward, you could try a blanket or cushions instead. I personally prefer a blanket under the knee when my hips are feeling particularly tight.
Modification 3 – hips are beginning to open
If you are feeling open enough to place the left ankle on the right knee but the hip still feels tight try this Modification. Place a blanket between the left knee and the right ankle. Fold it up to a thickness that feels good and allows you to rest the knee comfortably, so the hip relaxes.
Modification 4 – open hips
If you’re a yoga runner who is blessed with the opposite of tight hips and this pose feels quite nice to you. Or you don’t really feel much in the way of a hip opening stretch, I’ve got you covered with this modification. If you want to go deeper with this pose you can try walking the hands forward as you fold over the legs. Take it slow as this can feel intense and use the breath to release tension. Remember to lengthen the spine as you fold to prevent rounding in the back.
And that is it, my fellow yoga runners. I hope you have found these modifying tips helpful and you are soon on your way to enjoying this asana in your practice.
Over on Yoga Journal they have another great source of information on Fire log here. It was written by the wonderful Erin from Bad Yogi Studio.
If you give these modifications a try I’d love to hear how you get on in the comments below.
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