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Seated Figure-Four

Reviewed by Jules T., certified yoga teacher · Difficulty 1/3

A deep-hip stretch you can do in office clothes: crossing an ankle over the opposite knee reaches the piriformis and outer hip — the muscles long sitting squeezes — without leaving the chair.

⚠️ Keep the crossed foot flexed the whole time — a relaxed foot lets the stretch twist into the knee instead of the hip. If the knee complains, come out and keep the foot lower on the shin.

How to do it

1. Sit tall near the front of a chair, both feet flat.
2. Lift your right ankle and rest it on your left knee, keeping the right foot flexed — toes pulled back toward the shin.
3. Rest one hand on the ankle and one on the knee, letting the lifted knee fall out to the side.
4. Stay tall and breathe here — or hinge slightly forward from the hips to deepen it.
5. Hold 30 seconds, then switch sides.

Common mistakes

• Letting the crossed foot go floppy — the flex is what protects the knee.
• Rounding the back to lean forward — hinge from the hips with a long spine.
• Pressing the lifted knee down forcefully — let its weight do the work.

Take care

• Want it gentler? Lean back against the backrest — it takes some pressure off the hip while you hold.
• Knee discomfort in the crossed leg? Keep the foot lower on the shin instead, or skip this one.

Related moves

Piriformis StretchEase sciatic-nerve pressure by releasing the piriformis.Seated Cat-CowThe desk worker's spinal reset — no floor required.Kneeling Hip Flexor StretchSitting all day shortens hip flexors — and that wrecks your back.