Yoga · Beginner
Reclined figure four
Supta Kapotasana
Also called Reclined pigeon, Eye of the needle, Supine figure four
Reclined figure four is a hip stretch you do lying on your back, with one ankle crossed over the opposite thigh. It targets the outer hip and glute, much like pigeon pose, but without weight on the knee. Because the floor supports your back, it is an easy pose to relax into.
How to do Reclined figure four
- 1Lie on your back with your knees bent and your feet flat on the mat, hip width apart.
- 2Cross your right ankle over your left thigh, just above the knee.
- 3Flex your right foot so your toes draw back toward your shin.
- 4Lift your left foot off the mat and bring your left thigh toward your chest.
- 5Thread your right hand through the gap between your legs and hold the back of your left thigh with both hands.
- 6Keep your head, shoulders, and tailbone resting on the mat.
- 7Hold for five to ten breaths, then lower your left foot, uncross your legs, and switch sides.
Common mistakes and how to fix them
The head and shoulders lift off the mat to reach the leg.
Hold a strap or towel around the back of your thigh so your upper body can rest.
The crossing foot relaxes and the ankle bends sideways.
Flex the foot so your toes point toward your shin. This keeps the ankle in line and helps protect the knee.
The thigh pulls in so hard that the tailbone curls up.
Ease the thigh away a little until your tailbone settles back down on the mat.
The knee of the crossed leg feels strained.
Keep your bottom foot on the floor, or slide it farther away, until the stretch moves into the hip.
Modifications
- Keep your bottom foot on the floor for a gentler stretch.
- Use a strap or towel around the back of your thigh if your hands do not reach.
- Rest your bottom foot on a wall to hold the leg in place.
- Practice seated on a chair with one ankle crossed over the opposite knee.
Benefits
- Stretches the outer hip and glute.
- Offers a gentle option for people who find pigeon pose hard on the knee.
- Lets the back rest while the hips release.
- Fits easily into a morning or evening routine.
Breath
Breathe slowly through the nose. Let each exhale soften your hip and relax your shoulders into the floor.
Take care
Take care with knee or hip injuries, and keep the bottom foot on the floor if the stretch feels too strong. Stop if you feel sharp pain, especially in the knee.
Reclined figure four questions
Is reclined figure four the same as reclined pigeon?
Yes, the two names usually describe the same stretch. It is also called eye of the needle, because one hand threads through the gap between your legs.
Is figure four on your back easier than pigeon pose?
For most people, yes. There is no weight on the front knee, and the floor supports your back, so it is easier to stay relaxed.
How long should I hold reclined figure four?
Start with five to ten breaths on each side. You can stay for a minute or two if the stretch stays comfortable.
