Standing Figure Four

Three ways to do a figure four stretch

• Lying (reclined): on your back, cross the right ankle over the left knee, then draw the left thigh towards you; the most relaxed, knee-friendly option
• Seated: on a chair, cross the right ankle over the left knee and hinge forward from the hips with a long back; easy to do at a desk
• Standing (Eka Pada Utkatasana): from Chair Pose, cross the right ankle over the left knee and sit back; adds balance and leg strength

Protect the knee

In every version, flex the foot of the crossed leg, drawing the toes back towards the shin. This keeps the ankle and knee stable so the stretch goes into the outer hip, not the knee. Keep the crossed ankle just beyond the opposite knee rather than resting the shin on it. If you feel the stretch in the knee instead of the hip, ease off or move to the lying version.

Standing version step by step

• Stand in Mountain Pose, near a wall or chair if you like
• Shift your weight into the left foot and bend the left knee
• Cross the right ankle over the left thigh, just above the knee, and flex the right foot
• Sit the hips back as if into a chair, keeping the chest lifted and hands at the heart or on the hips
• Hold for 5 breaths, then step down slowly and switch sides

Figure four vs Pigeon Pose

Figure four and Pigeon stretch the same outer-hip area of the front leg. Pigeon also opens the hip flexor of the back leg but puts more load on the front knee and needs you to kneel. Figure four is easier to control, which is why it is the usual alternative when Pigeon is uncomfortable.