Firelog pose during pregnancy / Pregnancy yoga pose spotlight

Firelog pose or Agnistambhasana helps to relieve tension in the hips and glutes. Firelog pose during pregnancy can help to relieve back pain and create space in the pelvis for baby to move through during birth. Firelog pose can however inflame pelvic instability or sciatica, so it is important to practise carefully and avoid overstretching.

firelog pose during pregnancy

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Benefits of firelog during pregnancy 

  • firelog pose creates an intense outer hip stretch (particularly the piriformis which is often the main culprit of sciatica pain)
  • stretches hip, groin and pelvic girdle
  • relieves tension in the low back

When shouldn’t you practise firelog pose during pregnancy?

With pelvic instability

If you’ve been told you have pelvic instability (SPD or SI pain) or you are feeling achy in the low back or front of the pelvis you should avoid firelog pose. Stretching the pelvis further can make pelvic instability worse so it’s best to focus on alignment and strengthening the muscles around the pelvis instead.

During a sciatica flare up

Firelog pose stretches into the sciatic nerve, but avoid this pose during a sciatica flare up as it will likely make it worse. Wait until the flare up has eased and seek advice from a physiotherapist to help you reduce pain.

Low back or knee injury

Firelog pose is best avoided if you have injuries in the low back or knees.

What props should you use to practise firelog pose during pregnancy?

Tight hips?

Place a block or rolled blanket between the top knee and bottom leg to reduce the amount of hip opening created.

Belly has become big and uncomfortable?

Place blankets, blocks or bolsters under the buttocks to lift you up higher and make space for the belly. You can also practise firelog pose during pregnancy on a chair to make it more accessible when your body feels large and uncomfortable.

How to practise firelog pose during pregnancy

Sit on the floor or raise the hips with props to make this pose more comfortable.

Slide your left shin parallel to the top of your mat. Place your right shin on top, sliding your right ankle on top of your left knee. (If this is too much you can come back to just crossing your legs at the ankles).

Flex both feet.

Take a breath into your belly and lengthen out your spine.

Gently press the knees down towards the ground.
If you would like to feel this stretch more, you can gently lean forward with the hands on the ground in front of you.

Spend 5 to 10 breaths here before swapping sides.

What can you practise instead of firelog pose during pregnancy?

Not every pose is going to feel great in every body, especially during pregnancy. If you don’t enjoy firelog pose, you could try pigeon or reclined pigeon instead. If none of these poses feel good for your body, or make your hips ache – it could be a sign of pelvic instability.

Which trimesters can you practise firelog pose?

Firelog pose is suitable during all trimesters, including postpartum, but can become a bit awkward as your belly grows. Sitting up on a bolster can help to create more space for your belly and reduce the hip opening to make it more comfortable.

When should you practise firelog pose during pregnancy?

Firelog pose is one of my favourite poses to start a pregnancy yoga practice. It’s accessible to most students, especially when using props to modify safely, and is a good position to start a breathwork or meditation practice. It can also be included mid-class to allow a break or pause between stronger postures, or as a final pose before heading in savasana at the end of class.

If you’re brand new to pregnancy yoga you can download my free guide here.

Or if you’re a yoga teacher looking for information about teaching pregnancy yoga, you can download my free teaching guide and resources here.

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