Standing Figure Four
Standing Figure Four is a balancing hip opener — like Pigeon Pose on one leg.
- Level
- Intermediate
- Hold
- 5 breaths per side
- Focus
- Outer-hip stretch with balance
- Steps
- 6 cues · ~1 min
- Flex the foot
- Sit back
Step by step
How to do Standing Figure Four
StartStand in Mountain Pose.
- 1
Shift weight into the left foot.
- 2
Cross the right ankle over the left thigh just above the knee.
- 3
Flex the right foot to protect the knee.
- 4
Bend the left knee and sit the hips back as in Chair.
- 5
Bring palms to the heart or reach forward.
- 6
Hinge forward slightly for more stretch.
- ↩
Coming out. Rise, uncross the leg and switch sides.
Breath
Steady breathing.
Focus
Outer-hip stretch with balance
Why practise it
Stretches outer hips; strengthens legs; builds balance.
Alignment
Cues & common mistakes
Aim for Lifted foot flexed; hips level; spine long.
Teacher’s cues
- “Flex the foot”
- “Sit back”
Watch out for
Relaxed foot that strains the knee.
Make it yours
Easier, harder, supported
Hold a wall or chair; reclined Figure Four.
- Hands to floor in fold
- Wall or chair
In a sequence
Where it fits in a flow
BeforeChair Pose
BeforeTree Pose
This poseStanding Figure Four
AfterStanding Forward Fold
Good to know
Questions
Is there an easier version?
Yes, lying on your back (reclined Figure Four) gives a similar hip stretch.
A modern vinyasa variation of Chair Pose.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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