Standing Figure Four
Standing Figure Four is a balancing hip opener — like Pigeon Pose on one leg.
- Level
- Intermediate
- Family
- Balance
- Hold
- 5 breaths per side
- Works
- Outer hips, glutes, standing leg
- Flex the foot
- Sit back
Step by step
How to do Standing Figure Four
Begin Stand in Mountain Pose.
- 01
Shift weight into the left foot.
- 02
Cross the right ankle over the left thigh just above the knee.
- 03
Flex the right foot to protect the knee.
- 04
Bend the left knee and sit the hips back as in Chair.
- 05
Bring palms to the heart or reach forward.
- 06
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
Lifted foot flexed; hips level; spine long.
Teacher’s cues
- “Flex the foot”
- “Sit back”
Common mistakes
Relaxed foot that strains the knee.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hold a wall or chair; reclined Figure Four.
Variations
- Hands to floor in fold
Props
- Wall or chair
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with knee injury; try the reclined version.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern vinyasa variation of Chair Pose.
Questions
Is there an easier version?
Yes, lying on your back (reclined Figure Four) gives a similar hip stretch.
