Figure-Four Stretch
On your back, cross one ankle over the opposite knee and pull that thigh toward you; the crossed hip opens into a four.
How to do it
Setup
On your back with both knees bent, cross one ankle over the opposite thigh just above the knee.
Steps
- Thread a hand between the legs and clasp the supporting thigh.
- Pull that thigh toward the chest until the crossed hip opens.
- Keep the head and shoulders down and the crossed knee pressing out.
- Switch sides and match the time.
Common mistakes
Pulling on the shin instead of the thigh: the knee takes the strain. Lifting the head to reach; the floor holds it. Letting the crossed knee collapse inward, which cancels the stretch.
Breathing
Exhale as you draw the thigh in, then breathe slowly through the hold.
