Reclining Figure Four
Supta KapotasanaThe supine version of Pigeon, ankle crossed over the opposite thigh and the legs drawn in. A safe, back-friendly way to open the glutes and outer hip.
- 01Lie on the back with the knees bent and the feet on the floor.
- 02Cross one ankle over the opposite thigh, just above the knee.
- 03Flex the crossed foot to protect the knee.
- 04Reach through and draw the bottom thigh toward the chest.
- 05Keep the head and shoulders relaxed on the mat as the hip opens.
- 01Flex the crossed ankle to guard the knee.
- 02Draw the whole shape in from the thigh.
- 03Keep the tailbone heavy on the mat.
- 01Letting the crossed foot go limp — flex it to keep the knee safe.
- 02Yanking on the knee instead of the thigh — hold behind the thigh to pull in.
- 03Lifting the head and tensing the neck — let it rest.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.