Seated Figure-4 Stretch

The figure 4 stretch done in a chair: ankle on the opposite knee, sit tall, breathe. 3 breaths each side.

13 / 14Seated figure with one ankle resting across the opposite knee
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Sit near the front of the seat.
  2. Rest your right ankle on your left knee or lower shin.
  3. Sit tall. Lean forward slightly from the hips for a bit more stretch.
  4. Switch sides.

How many Hold 3 breaths each side

Gentler version

Rest your ankle on the floor in front of your other foot.

Who should skip this or take care

If you've had a hip replacement, ask your surgeon before crossing your legs.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Pushing down on the knee. Let gravity and a small forward lean do the work.

In the Steady Seat printable plans this move is called Figure-4 Hip Stretch.

The chair yoga chart

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

More for hips and legs

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