New Moon Yoga - Seated Figure Four Pose

New Moon Yoga – Seated Figure Four Pose

Seated Figure Four Pose

This pose is a deep hip opener and stretcher, and can be taken in a wide number of variations. In Sanskrit the pose is named Upavistha Ardha Utkatasana, that is, Seated Half Chair pose – another optional name for this position, along with Sitting Swan pose. The pose can also be taken in a standing variation which is not going to be covered by this blog, as we are going to focus on the calmer, cooler aspects for the quiet time of the moon, but you can always explore other variations that attract you.

In this blog we’ll explore:

• Seated Figure Four pose benefits
• How to find Seated Figure Four pose
• Other options
• Chair-based version of the pose
• Chair-supported variation of the pose
• Breathing in the pose
• Moving on

Seated Figure Four pose

The seated variation of this pose allows us to be stable and supported beneath, leaving us free to lengthen through the back, open the chest and focus on releasing tension in the hip. The big muscles deep in the pelvis which cross the hips between pelvis and leg can often become over tensed during the stresses and strains of modern living, so this seated pose gives us a real opportunity to release those muscles, without having to balance or even hold much weight.

Physically, the main thrust is opening the hip joint, by stretching the glutes and hamstrings around it, and releasing muscles within the body. Over time the pose also improves the range of movement in the hip. The inner thigh and groin muscles are stretched as the hips are each opened out in turn. The abdominals and the back muscles are strengthened as we work to remain upright and the muscles across the chest and around the shoulder blades and shoulders are involved to keep the chest open and the shoulders away from the ears. The arms also get a moderate stretch, and the wrists are flexed increasing their mobility and strength.

How to find Seated Figure Four pose

This pose is approached from seated on the floor. Ensure you have some space in front and behind, then bend the knees upwards and place the feet firmly on the floor, hip width apart and as far away from the hips as is comfortable. The hands are placed behind the hips, fingers pointing away from the body, shoulder width apart and again as far back or as close to the body as feels good for you on the day. It’s worth saying here that you can move both hands and feet further in or out as you settle into the pose, as that will make a big difference to the depth of the stretch you feel, and the accessibility of hooking the foot up. Once settled in the base “M” shape, place one foot, let’s take the right here like the picture, just above the other knee. Open the right knee out to the side as far as is comfortable. Actively flexing the right foot to work the muscles of the lower leg more will protect the knee and ankle joint and focusing internally on releasing the right hip will help it to open wider. Push through the hands and arms to help lift the chest forward and up, and draw the shoulder blades down the back to keep the shoulders away from the ears and to help the chest to open, so you can breathe fully. Use the muscles of the abdomen and lower back to help lift and support he body so you don’t sag down between your shoulders. Keep the head and neck as a natural extension of the spine and the gaze gently forward.

Once in the pose, you can gradually increase the stretch around the outside back of the right thigh, by drawing the left foot closer towards the buttocks. Equally you can fold the hips deeper in the pose by wriggling the hands closer towards the buttocks, still keeping long through the back and open in the chest. Conversely, moving the foot or hands further out will lessen the intensity of the stretch but may help you find a more open alignment. If you do fold deeper then ensure you are keeping the right knee out to the side, not letting it fold towards the midline, or you will lose the hip opening objective of the pose.

Do make sure you take this pose on both legs.

Other options

As mentioned above you can adapt the pose by altering placement of hands and feet, and of course you can cushion the hands with gel pads if the wrists or palms need some protection. You could come down on to the forearms behind you as an option too, or take the body all the way down to the floor, knees still up, and take a supine (lying) version of the pose. If the supporting (left) foot stays on the floor in the supine version, then the hip opening may not be so deep, but a further option from here is to lift the supporting leg towards the chest, with the right foot still on the left knee. This will deepen the stretch again, and the pose starts to morph towards Eye of the Needle pose – another similar stretch and hip opener, but without the core strengthening element.

Another option is to take the Figure Four pose whilst seated on a chair – the works well if getting on or off the floor is not available to you for any reason. Ensure both feet are firmly planted under the knees for a stable base, then lift and open out one knee, placing the foot just above the supporting knee, as illustrated. The supporting foot can be moved away slightly to reduce stretch, or can be raised on a block or sturdy book if you wish to increase the stretch round the outside of the hip. Hands can be placed at heart centre in Anjali mudra (prayer position) to encourage an upright body and open chest. The back should be long and the shoulders should still be dropped away from the ears.

Maybe you could periodically practice this version of the position when seated during your normal day, to release the hips and encourage a mindful moment, reconnecting with the body.

Chair-supported variation of the pose

There is one final version I’d like to share with you, which is very relaxing and requires the least amount of effort. This is to take the pose on the floor but with the legs raised up on a chair with around 90º degree bends in hips and knees. Then open one leg out as described before, placing the foot above the other knee and get a little inversion with feet above head and heart as well as the hip opener – yum ☺

Breathing in the pose

Once in the pose, the focus for the breath will be more internal than expansive, due to the folded nature of the body. Try to think about lengthening through the torso on the in-breaths and about dropping the shoulder blades down the back on the out-breaths, maintaining the spinal length and the openness in the chest, shoulders still away from the ears. The exhales are also good for focussing on letting go a tiny bit more in the hips with every breath. A big sigh out through the mouth can help with this. As normal, the longer, slower, deeper more balanced breaths you can find, the more sense of calm and stillness will settle over you. Enjoy!

Moving on

From the seated versions of the position we have options to move to standing where the hips will be prepared ready for wide stances like Warrior II or Half Moon Balance. We could stay seated and bring the legs together to find the balance and core challenge that is Boat pose. Or from seated, we can easily move to a lying position, or if we have taken a supine version of Figure Four, then Bridge pose, some moon stretches or spinal twists will be great counter poses to the fold of Figure Four pose.

Some simple windscreen wiper moves with the legs (knees bent, either seated or lying down) may feel great to loosen up the hips after the deep stretch, wherever you are going on to. Now the hips are nicely relaxed, you could maybe then explore another deep hip bend in Happy Baby pose, or, of course, there is always an option to take your practice to final rest in Savasana.

Make sure you always look after yourself when doing yoga.

It’s important to always listen to your body and only work within your personal limitations. You are fully responsible for your own safety and wellbeing. Make sure your surroundings and your practices are safe. Do not attempt to take a physical posture that is outside of the scope of your practice. If you have any specific medical conditions, injuries, surgeries or are pregnant you should check with your GP or appropriate medical professional before starting any exercise. Keep in mind that yoga might be challenging at times, but it should never be painful. You must stop if you experience any pain, and you should consult your GP if you experience anything untoward such as dizziness or feeling faint. Rest or leave anything out that you need to avoid or that does not feel right.