Figure Four Stretch

Lying on your back with one ankle crossed over the opposite knee forming a figure-4 shape, you flex the bottom hip to bring both legs toward your chest, stretching the piriformis and deep external rotators of the crossed leg. This supine variation is accessible for beginners and seniors who cannot yet do pigeon pose.

Figure Four Stretch

Duration

3 min

Hold

30s

Sets

How to do it

1
1. Lie flat on your back on a mat with both knees bent and feet flat on the floor.
2
2. Cross your right ankle over your left knee, creating a figure-4 shape with your legs.
3
3. Clasp your hands behind your left thigh and gently pull both legs toward your chest until you feel a deep stretch in your right hip and glute.
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4. Keep your head and shoulders relaxed on the mat, avoiding any rounding of your lower back.
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5. Breathe deeply and maintain the stretch without bouncing or forcing deeper into the position.
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6. Release and repeat on the opposite side.

Benefits

Releases tension in the piriformis muscle, reducing sciatic nerve compression and lower back pain
Improves hip external rotation mobility, correcting anterior pelvic tilt and lumbar spine alignment
Alleviates hip and glute tightness that contributes to poor sitting posture and knee strain

Common mistakes

Pulling the legs too aggressively or bouncing, which can strain the knee joint rather than stretching the hip
Lifting the head or rounding the shoulders off the floor, which creates neck tension and reduces stretch effectiveness
Holding the stretch only on one side, creating muscular imbalances that worsen postural asymmetry