Reclined · beginner

Reclined Figure-Four

Supta Kapotasana

Pigeon's outcome without Pigeon's risk — the same outer-hip opening, done on your back with full control.

Reclined Figure-Four Photograph coming soon

A rigged MakeHuman figure animated into Reclined Figure Four from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. One ankle crossed over the opposite thigh with that knee drawn in — the shape most people meet as a hip stretch before they meet it as a pose. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Lie on your back with knees bent, feet on the floor.
  2. Cross one ankle over the opposite thigh, just above the knee.
  3. Thread your hands behind the standing thigh and draw it toward you.
  4. Keep the head and shoulders relaxed on the floor.

Why it helps

  • Opens the outer hip and glute
  • Fully controllable depth — you decide with your hands
  • Kinder to the knee than Pigeon

Common mistakes

  • Pulling so hard the lower back lifts off the floor.
  • Letting the crossed foot hook the knee joint.

Before you try it

  • Ease off if the groin or hip pinches at the front rather than stretching at the outside.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Strap around the standing thigh.
  • Keep the standing foot on the floor instead of lifting it.
  • Head on a cushion.

Where this pose shows up

Styles restorative yin

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