The Sanskrit name of the double Dove forward stretching form: agnistambhasana is also called the double Dove form.
The square form is a posture that many people like.
The double Dove form requires external rotation of the thigh, which is very simple for some people, but at the same time, the posture of internal rotation of the thigh is more difficult for them, such as the hero sitting – requires internal rotation of the thigh.
Before teaching students the skills of double Dove, we should know why we should practice double Dove.
Double Dove stretches the groin, the outside of the hips (and the lower back, if you fold forward).
When you are running or sedentary, it is important to stretch the outside of your hips.
Effect of Asana: stimulate liver, stomach, kidney, spleen and gallbladder channels.
Lung meridian and bladder meridian.
Opening the hip joint through strong external rotation depth can reduce the pressure on the lower back, which is very helpful to the hip and spine.
The pressure on the lower back can be reduced when bending forward.
Attention: pay attention to the pressure of the knee; If the hips are too tight, the pressure will move to the knees.
Beginners tend to put their feet close to the perineum: make sure this is not just a sitting posture with legs crossed – we want to make the hips feel.
How to do the traditional double Dove style? Sit up first, open your legs and hook your feet back, just like sitting in an angle pose.
If your back is arched, sit on a brick and bend your left knee.
Your left calf is roughly parallel to the front cushion.
Keep your feet hooked back and bend your right knee.
Put your right calf above your left calf, and align your knees and ankles respectively.
Even if this will raise your right knee, it’s no problem.
Ideally, your right ankle will be slightly lifted up and away from your left knee, In this way, the ankles will not be squeezed to keep the back extended.
Hold the ankles with both hands to help the feet hook back and keep breathing for several times, or even longer (1-3 minutes).
Switch sides to a deeper pose.
If the right knee (the upper knee) is not uncomfortable, try a deeper pose: hold the right hand on the ground, and the center of gravity comes to the right side.
At this time, the left hip will be raised, and the left hand will hold the inner side of the left thigh, rotating the muscles outward, That is, let the left thigh bone rotate outward more, keep this outward rotation, slowly put it down, and continue to do the double Dove foot pad brick body leaning forward.
However, for most people, the simple variant is more practical.
What to do if you can’t do the double Dove pose? 1.
Sit and stand in the “number 4 pose”.
From the mountain pose, straighten your legs and bend your knees back, step on the ground, put your left ankle above your right knee, hook your feet back and support the ground behind your hands, open your fingertips towards the front chest, straighten your spine, and force your left knee away from the chest to find the ground in front of you.
2.
From the mountain pose, single sided double Dove pose, straighten your legs and bend your left knee back, and put your left ankle near your right thigh and knee, Hook the foot back, gently press the left knee down with the left hand, and grasp the right foot palm with the right hand.
Pay special attention here.
Don’t stretch the straight leg below, push the lower heel down, and lift the thigh muscles up.
3.
Placing the brick in front is very similar to the double Dove pose, but the upper foot is placed on the brick, and the brick is placed in front of the lower knee, and the hands are on the side of the body to support the ground, keeping the spine extended.
I believe that many students have difficulty in doing the double Dove pose, Especially when you keep it for 5 minutes or more in yin yoga class, only students who have experienced the pain can understand it.
However, don’t be scared by this pose.
A simple variant is a good choice…
