Standing Figure-Four Pose
The figure-four stretch done standing: one ankle crossed over the standing knee while the hips sit back as if onto a chair.
How to do it
Setup
Standing on one leg, knee soft, the other ankle crossed just above that knee, foot flexed.
Steps
- Sit the hips back and down, bending the standing knee.
- Hinge the chest forward until the crossed hip opens.
- Hold and breathe, then stand up and switch legs.
Common mistakes
Ankle resting on the kneecap: set it on the thigh just above the knee. Foot left loose: flex it to protect the crossed knee. Standing knee caving inward: keep it over the middle toes.
Breathing
Slow and even through the hold.
