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Yoga·Glutes

Supine Figure-Four (Reclined Pigeon)

Both sides · L/RGlutesHipsLower Back
Supine Figure-Four (Reclined Pigeon)
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At a glance

Equipment
Yoga mat
Suggested hold
Hold 8–10 breaths per side

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Common mistakes

  • You pull so hard that your head and shoulders peel off the mat and the neck takes over.

  • You let the crossed foot go floppy, which leaves the knee unprotected as you draw in.

  • You yank the legs straight in instead of also letting the crossed knee fall open away from you.

What to focus on

  • Gently press the crossed knee away with the elbow or breath as you draw the legs in — that opposition is where the outer hip opens.

  • Keep the tailbone and lower back heavy on the mat; if they curl up, ease off the pull.

  • Aim for a strong but comfortable stretch you can breathe slowly through, not a maximal one.

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Related yoga moves

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana)

Half Moon (Ardha Chandrasana)

Half Moon (Ardha Chandrasana)

Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose (Eka Pada Rajakapotasana)

Tree Pose (Vrksasana)

Tree Pose (Vrksasana)

Warrior III (Virabhadrasana III)

Warrior III (Virabhadrasana III)

Boat Pose (Navasana)

Boat Pose (Navasana)

Sources & further reading

  1. 1.Figure-four piriformis stretching (hip flexion with external rotation) reduces piriformis thickness and increases hip rotation range — J. Physical Therapy Science (2017)