Figure Four Twist Stretch

Difficulty

Beginner

Position

Floor

Type

Static stretching

Sides

Both sides

Hold time

60 s per set in our routines

How to do the Figure Four Twist Stretch

1. Lie on your back with knees bent and feet on the floor.
2. Cross one ankle over the opposite thigh just above the knee.
3. Allow both legs to drop toward one side until your top foot and bottom knee settle toward the floor.
4. Keep shoulders grounded and breathe into the twist before switching sides.

Tips

• Let gravity do the work; no need to force the rotation.
• Keep both shoulders pressing into the mat for a juicy spinal release.

Adjustments

• Slide a pillow under your top foot or bottom knee if the floor feels far away.

All exercises