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🦴 Figure-4 Stretch (Lying)

Easier version of pigeon pose. Lying on your back, cross one ankle over the opposite knee.

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How to do the Figure-4 Stretch (Lying)

  1. Lie on your back with knees bent
  2. Cross your right ankle over your left thigh, just above the knee
  3. Reach through and grab behind your left thigh
  4. Pull your left knee toward your chest
  5. Keep your right knee pushed open
  6. Hold 30 seconds, switch sides

Form tips

  • Keep your head and shoulders relaxed on the floor
  • Breathe deeply into the stretch

Muscles worked

Glute max, Piriformis

When to be cautious

  • Acute hip pain
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