Standing Figure Four Pose (female)

Standing Figure Four Pose demonstration gif

Instructions:

  • 1Stand on one leg
  • 2Bend your lifted leg at the knee and cross it over your standing leg, forming a '4'
  • 3Place your hand on your raised knee and apply light pressure for a deeper stretch
  • 4Hold the pose for 20-30 seconds
  • 5Swap legs and repeat

Tips:

  • Keep your standing leg slightly bent to avoid injury
  • Maintain good posture, do not slouch
  • Breathe slowly and deeply during the stretch
  • Avoid bouncing or forced movements

Standing Figure Four Pose: A Complete Guide

The Standing Figure Four Pose, often referred to as the Figure 4 Stretch, is a fantastic bodyweight exercise that primarily focuses on stretching. Perfect for practitioners of all levels, this pose helps improve flexibility and balance while targeting the lower body.

Benefits of Standing Figure Four Pose

  • Enhances Flexibility: This stretch effectively opens up the hips, glutes, and lower back.
  • Improves Balance: Practicing this pose regularly can enhance stability and coordination.
  • Relieves Tension: It helps release built-up tension in the hips and lower back, promoting relaxation.

How to Perform the Standing Figure Four Pose

  1. Begin standing tall with your feet hip-width apart.
  2. Shift your weight onto your left leg and lift your right leg, bending the knee.
  3. Cross your right ankle over your left knee, forming a figure four shape.
  4. Gently bend your left knee and lower your hips, keeping your torso upright.
  5. Hold the pose for a few breaths, then switch sides.

Tips for Practicing

  • Keep your standing leg slightly bent to maintain balance.
  • Engage your core to help stabilize your body.
  • Use a wall or chair for support if you are new to the pose.

Conclusion

The Standing Figure Four Pose is an excellent addition to any fitness routine, whether you practice yoga or simply want to improve your overall flexibility. With consistent practice, you will likely notice improvements not just in your physical ability but also in your overall well-being.

Standing Figure Four Pose Muscles Worked

Arms

Back

Core

Legs