Figure-4 Stretch

To perform the Figure 4 stretch:

1. Begin lying on your back with knees bent and feet flat on the mat. Cross the left leg over the right, resting the left ankle on the right knee (figure 1).
   
   
2. Keeping the left leg relaxed, lift the right knee toward your chest until you feel a light pull in the back of the left hip and upper thigh. This stretch is easier if you use your arms to help pull the thigh towards your chest (figure 2).
   
   NOTE: If you find it difficult to reach the leg with your hands, use a towel or yoga strap to assist you until your flexibility improves (figure 3).
   
   
3. Hold this stretch position for 15-30 seconds then repeat on the opposite side.
   
   NOTE: If you find that your lower back has a tendency to push into the mat as you pull the thigh towards your chest, this is an indication that motion is occurring at the lower back instead of the hip. To prevent this, arch your lower back away from the mat by performing an anterior pelvic tilt. This will help concentrate the stretch at the hip and protect the back from excessive movement.