How to do Figure Four Twist
On the floorHoldBoth sidesBeginner
Figure Four Twist is a on the floor stretch for your spine, it band and hips. Do it on one side, then switch.
Step by step
- 1Lie on your back with knees bent and feet flat.
- 2Cross one ankle over the opposite thigh, just above the knee.
- 3Allow both legs to gently fall to the side, keeping the top foot and bottom leg flat on the floor.
What you should feel
Let both shoulders melt into the floor.
Form tips
- Keep your shoulders pressed against the floor.
- Feel your right hip and lower back soften.
- Each breath… let go a little more.
Make it easier
Rest a pillow under your knees if they don't reach the floor.
Coming out of it
Gently bring your knees back to center… and uncross your legs.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Figure Four Twist with a coach
In BendEase, a voice coach talks you into Figure Four Twist, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your spine and it band.
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