11/18/2025
Reclined Figure Four, also known as Reclined Pigeon, is a gentle and accessible stretch that targets the hips and glutes.
Performed on your back, this pose creates space in the lower body while offering a safe alternative to the traditional Pigeon Pose—especially for those with tight hips, knee sensitivities, or recovering injuries.
To move into the posture, lie comfortably on your back and cross one ankle over the opposite thigh, forming a “figure four” shape. Keep the lifted foot flexed to protect the knee. Gently draw the supporting thigh toward your chest, either by clasping your hands behind the thigh or over the shin, allowing the hips to open and the glutes to lengthen.
This soothing pose helps release tension in the glutes, piriformis, and outer hips, which can ease lower-back and sciatic discomfort.
Beyond its physical benefits, Reclined Figure Four encourages relaxation, calms the mind, and boosts circulation through the hips and lumbar region—making it an excellent addition to both restorative and active yoga practices.
Happy Practicing!
—Elzané
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