Figure Four Yoga Pose for Beginners and Men | A Step-by-Step Tutorial

Figure Four Yoga Pose for Beginners and Men | A Step-by-Step Tutorial

This is a great beginner’s stretch to release glute soreness and counteract muscle imbalances caused by sitting. It can also alleviate pressure on the sciatic nerve by stretching the piriformis muscle, a small gluteal muscle. This stretch is a good alternative to Pigeon, because it requires less hip mobility.

Figure Four Target Areas

  • glutes
  • hips

Figure Four Benefits

  • Relieves lower-back pain
  • Eases symptoms of sciatica
  • Improves hip flexibility
  • Speeds up glute recovery

click images to enlarge

How to Do Figure Four

  1. Lie on your back. Lift your knees directly over your hips, and cross your right ankle over your left thigh to form a figure-4-shape with legs. Relax your arms. To protect the right knee, flex your right foot by reaching your toes toward your shin.
  2. Interlace your fingers behind your left thigh. Rotate your right hip outward so your inner thigh faces you. Gently pull the left thigh toward your chest. Squeeze the right glutes for a more active stretch. Keep your back, neck, and head relaxed on the floor by tucking your chin and pressing navel toward the floor. Hold the posture, inhaling as you maintain the position, and exhaling as you deepen the stretch. Repeat on the other side.

Build Strength, Increase Flexibility, and Get Relief

Get 7 unique, at-home, follow-along video workouts that are perfect for beginners and people who aren’t flexible. You don’t need to have prior yoga experience to join. All you need is the desire to push yourself and do the best you can whenever you’re doing these workouts.

Cues for Figure Four

  • Inner thigh faces chest
  • Relax head into floor
  • Externally rotate right hip
  • Keep head and shoulders relaxed on floor


  • Stretch in outer hip and glute
  • Release in lower back


  • Knee pain; avoid pressing knee forward and focus on rotating hip outward

Figure Four Pro Tip

Focus on the external rotation of your hip to stretch the glutes. Don’t worry about pressing your knee forward.


  • Keep back flat by lightly engaging your core and tucking chin toward your throat. You may only need to pull the thigh in slightly to feel a stretch.

About Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.

Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.

Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.

Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.

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