Standing Figure Four Pose

Standing Figure Four Pose


This exercise involves standing on one leg and crossing the other leg over the knee of the standing leg, creating a figure four shape. It helps to stretch the hips and improve balance.

Muscle Group

Equipment Required

Standing Figure Four Pose Instructions

  1. Begin by standing with your feet hip-width apart and your arms at your sides.
  2. Lift your right foot off the ground and cross it over your left thigh, placing your right ankle on top of your left knee.
  3. Bend your left knee and lower your hips down towards the ground, keeping your back straight and your chest lifted.
  4. Place your hands on your hips or bring them together in front of your heart.
  5. Hold the pose for 5-10 breaths, then release and repeat on the other side.

Standing Figure Four Pose Form & Visual

Standing Figure Four Pose

Standing Figure Four Pose Benefits

  • Stretches the hamstrings, calves, and hips
  • Relieves tension in the spine and neck
  • Calms the mind and reduces stress
  • Improves digestion and relieves constipation
  • Stimulates the liver and kidneys
  • Can help alleviate symptoms of menopause
  • May reduce anxiety and depression

Standing Figure Four Pose Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves

Standing Figure Four Pose Variations & Alternatives

  • Seated Figure Four Pose
  • Supine Figure Four Pose
  • Reclined Figure Four Pose
  • Thread the Needle Pose
  • Half Pigeon Pose
  • Double Pigeon Pose
  • Fire Log Pose
  • Bound Angle Pose
  • Happy Baby Pose