Reclined Figure-4

How to do it

Lie on your back, knees bent, feet flat on the floor. Cross the right ankle over the left knee, flexing the right foot to protect the knee. Reach the right hand through the gap and the left hand around the outside of the left thigh, clasping the back of the left thigh. Pull both legs gently toward the chest. The right knee stays open to the side. Hold, then switch sides.

Why it's good for runners

It's the same glute and outer-hip stretch as Pigeon but on the floor, with no load on the front knee. That makes it the right choice on days when Pigeon doesn't feel good — sensitive knees, after a hard long run, or just for a less intense version of the same release. Many runners find it does the job Pigeon would have done and is easier to actually settle into and breathe.

Common mistakes

Don't let the foot of the crossed leg go pointy — keep it flexed, which protects the knee. Don't crank both legs to the chest hard; the stretch is in the crossed-leg hip, and a gentle pull is enough. And keep the head and shoulders relaxed on the floor.