🦴 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)
- Lie on your back with knees bent
- Cross your right ankle over your left thigh, just above the knee
- Reach through and grab behind your left thigh
- Pull your left knee toward your chest
- Keep your right knee pushed open
- 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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