Figure-4 Down Dog Stretch

Setup

Begin in a standard Downward Facing Dog position with your hands shoulder-width apart on the mat and feet hip-width apart. Ensure your hips are lifted high, forming an inverted 'V' shape.

Execution

1. From the starting position, bend one knee and cross your ankle over the opposite thigh just above the knee, creating a '4' shape with your legs.

2. Keep your hips square and press firmly through your hands, lengthening your spine.

3. Hold this position or gently push your hips toward the back of the room to deepen the stretch in the hip of the elevated leg.

4. Maintain steady breathing and hold for the desired duration before switching sides.

Key Tips

• Stay Grounded: Keep your planted heel pressing toward the floor to maximize the calf and hamstring stretch.

• Maintain Alignment: Avoid twisting or opening your hips to the side; keep your pelvis level throughout the movement.