Asana Lab #1 - Ankle to Knee

Asana Lab is a series dedicated to understanding some of the details and particulars of yoga asana alignment and movement. Asana Lab started as a workshop given by my teacher David Life, co-founder of Jivamukti Yoga. His insights and clarity as well as his presentation is the inspiration for this series.

In this video, we will cover the yoga asana (yoga pose) called "Ankle to Knee" (sometimes called Agni Stambhasana, also called Double Pigeon in some traditions)

This is a hip opener and sometimes a forward bend, but it doesn't have to be! There are a few main points to keep in mind with the shape including: 1. The position of the legs, feet, and knees 2. The activation of the ankles to protect the knees

There are many variations for those who are a bit tighter in the hips or for those working with injuries and other concerns. I've covered a few of my favorites in the video. 1) includes reclining on the back, and creating a 'figure four' with the legs. 2) legs crossed, rather than stacked, but with the feet particularly wide to target the same location in the hips. If your hips are tighter, or you struggle with this, do not feel disheartened! You can make progress and make it more approachable as well as gain more mobility in the hips!

Counteri-ndications: Always seek permission from your doctor before doing any activity. If you have current knee concerns or are recently recovering from knee and/or hip injury -- be especially careful to receive clearance from a professional. **If you suffer from sciatic pain, and your pain gets worse after practicing ankle to knee, please consult your trusted medical professionals.