Figure Four Stretch

Difficulty

Beginner

Position

Floor

Type

Static stretching, Yoga

Sides

Both sides

Hold time

45–240 s per set in our routines

How to do the Figure Four Stretch

1. Lie on your back with knees bent and feet flat on the floor.
2. Cross one ankle over the opposite thigh just above the knee.
3. Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.

Tips

• Relax your head and shoulders on the floor.
• Keep your lower back pressing gently into the mat.

Adjustments

• Loop a strap behind your thigh if reach is an issue.
• Leave the bottom foot on the floor for a lighter stretch.

All exercises