Yoga pose
Figure Four Stretch is a simple reclined hip opener that works into the outer hip and glute area without asking much from balance. The floor supports the spine, which makes it easier to notice how much effort you actually need.
Typical hold: 5 to 10 breaths per side
Timing: 5 slow breaths per side · 20 to 30 seconds per side · 45 to 60 seconds per side if the stretch stays easy and even
Lying on your back, you cross one ankle over the opposite thigh and draw the legs toward you. For many people this gives a clear stretch around the outer hip. It can also feel like a useful pause after sitting, walking, or stronger standing work. The shape does not need to be very tight to do its job. A lighter version is often the better one, especially if your knees or lower back are sensitive.
If the stretch disappears as soon as you pull the legs in, check the crossed-leg foot. A gently flexed top foot usually makes the shape feel clearer in the outer hip and steadier at the knee.
Cross one ankle over the opposite thigh but keep the bottom foot on the floor. This makes the stretch milder and reduces how much the hips are drawn in.
Loop a strap behind the bottom thigh and hold the ends if your hands do not comfortably reach. Keep the head heavy and the elbows soft.
Place a folded blanket under the head if the chin lifts or the neck feels strained on the floor.
Take a similar crossed-leg shape but keep the setup broader and less pulled in, using the hands only lightly.
Use this if you want a comparable outer-hip stretch with a little more room to adjust the angle.
Lie on your back with knees bent and feet on the floor, then simply let the legs rest.
Use this if crossing the legs bothers the knee or if you need a quieter option.
The classic version with one ankle crossed over the opposite thigh and the legs held still for several breaths.
From the held shape, make a very small side-to-side rock to explore where the stretch changes around the outer hip and glutes.
Place the bottom foot on a wall instead of lifting the leg fully. This can reduce effort in the arms and neck while keeping the same basic shape.
If this position keeps bringing sharp pain, pinching, or numbness around the knee, hip, or lower back, stop and get individual advice before repeating it.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
Most people feel it in the outer hip or glute of the crossed leg. Some sensation around the back of the hip is common. You should not feel sharp pressure inside the knee joint.
Use a strap behind the bottom thigh, or keep the bottom foot on the floor and stay in the lighter version. There is no need to strain the neck or shoulders to hold the pose.
No. Closer is not automatically better here. Stop where you can still breathe easily and keep the pelvis fairly grounded. A moderate stretch is usually more useful than forcing the shape.
Often the top foot has gone soft, or the shape is simply too deep for today. Gently flex the top foot and back out a little. If the knee still feels pinchy, keep the bottom foot down or choose a different pose.
Yes, many people find it fits well then because it is quiet and supported. Hold for 5 to 10 slow breaths on each side rather than tugging hard for a stronger stretch.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
