Lower back, hips and knees
Reclined figure 4 stretch
A lying-down version that provides the same deep hip opening as pigeon without any kneeling or spinal demand: the preferred alternative for sensitive bodies.
How to do it
- 1
Lie on your back with both knees bent, feet flat
Head and shoulders heavy on the floor, with a folded blanket under your head if that is more comfortable.
- 2
Cross one ankle over the opposite thigh
The ankle sits just above the knee, and the foot stays flexed so the ankle rather than the knee takes the contact.
- 3
Draw the bottom thigh in towards you
Thread your hands behind that thigh and pull gently. A strap looped around the thigh does the same job if reaching through is awkward.
- 4
Keep your whole back heavy on the floor
Nothing lifts. If your tailbone starts to curl up off the mat, let the bottom leg come less far in.
- 5
Stay one to three minutes on each side
Let the hip open on its own rather than pulling harder as the time passes.
What to watch for
The moment your lower back peels off the floor to get the knee closer, the position stops doing what it is for. Keep the back down and accept a smaller pull, because this version exists precisely to take the demand off your spine.
Ways to adjust it
- Strap
- Block
- Reduce hip flexion depth
- Foot flexed
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits. See all Pigeon Pose versions in one place, ordered from gentlest to strongest.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Common questions
Is the reclined figure 4 the same as pigeon?
It provides the same deep hip opening as pigeon without any kneeling or spinal demand, which makes it the version to start with.
What if I cannot reach my thigh?
Loop a strap around the thigh you are drawing in and hold the strap instead. Or simply let the thigh come less far in.
How long should I hold it?
One to three minutes on each side. Let the hip open on its own rather than pulling harder as the time passes.
My lower back lifts off the floor. What do I change?
Let the bottom leg come less far in. The moment your lower back peels off the floor, the position stops doing what it is for.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.