Enhance Flexibility with Lying Figure 4 Stretch

Lying Figure 4 Stretch

Rep Range

Time Based

Hints

Start by lying flat on your back on a comfortable surface, such as a yoga mat. Bend both knees and place your feet flat on the ground, hip-width apart. Lift your right foot and cross it over your left thigh, placing the outside of your right ankle just above your left knee. The position should resemble the number '4.' Thread your right hand through the triangle space created by your right leg and your left thigh, while your left hand goes around the outside. Now, gently pull your left thigh towards your chest. This will target the glute and piriformis muscles on the right side. Hold the stretch for a desired amount of time, then switch sides.

Common Mistakes

Pulling on the shin of the bent leg can place undue stress on the knee. Instead, always pull from behind the thigh or gently press the knee. Forcing the leg too hard into the stretch can cause strain. Lifting the head or neck off the ground can cause strain. Ensure your head and shoulders remain relaxed on the ground.

Breathing

Inhale deeply as you set up the position. Exhale slowly as you deepen the stretch, either by pressing the knee away or pulling the opposite thigh toward your chest. Maintain deep, steady breaths throughout the stretch, and use each exhale to relax deeper into it.

Muscle Focus

Primary Focus Area

Glutes