Remember, HYDRATE and BREATHE!
Slowly raise and lower back heel to intensify.
Deepen stretch for hips and back by bringing both hands inside front leg and lowering without rounding back. Tuck under back toe for foot stretch.
Increase intensity by removing supports, moving heels apart, placing sit bones between heels.
Knees CAN flare slightly for comfort. Deepen outer front hip flexor intensity by keeping them forward
Option: One leg extended forward (cushion under that sit bone).
Recline with props for bigger stretch in quads and other front of hip flexors.
Options for cushion under entire body, or graduated levels as shown.
Add another support under the upper body. Option to bend back leg up at knee to add quad stretch (note: creates intense backbend).
Supine version “figure 4” gentler on the knees and low back.
Cross one ankle (with foot in flexed (toe up) position, and feed hands around back of other thigh, drawing both legs closer to body, creating a stretch for outer hip/glutes/piriformis.
Can place foot against the wall to vary pressure instead of hands drawing legs inward.
Option to drop legs to the side for a twist.
Figure 4 Prone to Belly Twist
Lie on belly, turn one knee out to side like tree pose to release hips and low back. Arms can support head, or extend side ways with head turned to release upper back.
Option to have torso on a bolster for extra support.
Use props under bent knee if it doesn’t stay on the group, and/or blanket bolster against the back so body isn’t forced into a twist or if shoulder doesn’t completely reach the ground.