Reclined Pigeon (Figure Four)

How to do it, and where Erin teaches it

Reclined Pigeon, also called figure four, crosses one ankle over the opposite knee while you lie on your back. It stretches the outer hip and glute with less weight on the knees than Pigeon.

By Erin Sampson, E-RYT 500 | 32 free classes include Reclined Pigeon (Figure Four) | Updated October 2026

How to do Reclined Pigeon (Figure Four)

  1. Lie on your back with your knees bent.
  2. Cross one ankle over the opposite knee.
  3. Lift the bottom foot off the floor.
  4. Hold the back of the bottom thigh or shin.
  5. Draw that knee in toward your chest and press the crossed knee gently away.

Common mistakes

  • Lifting the head and shoulders off the mat.
  • Letting the crossed foot go floppy.

Make it easier

  • Keep the bottom foot on the floor.
  • Use a strap around the back of the thigh.

Erin's full guide: Pigeon Pose, Done Safely: Props and Easier Options

Practice Reclined Pigeon (Figure Four) in a free class

32 of Erin's classes include Reclined Pigeon (Figure Four). These are the most practiced. The time shows where it comes up.

Power Vinyasa Flow Yoga Class, a free yoga class with Erin SampsonPower Vinyasa Flow Yoga Class60 min | Reclined Pigeon (Figure Four) at 7:44Detox Flow 45 min Yoga Class, a free yoga class with Erin SampsonDetox Flow 45 min Yoga Class46 min | Reclined Pigeon (Figure Four) at 42:03Yoga for Runners (and Everyone Else!), a free yoga class with Erin SampsonYoga for Runners (and Everyone Else!)53 min | Reclined Pigeon (Figure Four) at 45:43Advanced Hold & Flow Yoga Class, a free yoga class with Erin SampsonAdvanced Hold & Flow Yoga Class53 min | Reclined Pigeon (Figure Four) at 47:37Yoga for Strength Yoga Class, a free yoga class with Erin SampsonYoga for Strength Yoga Class28 min | Reclined Pigeon (Figure Four) at 24:45Total Spine Strengthening Flow Yoga Class, a free yoga class with Erin SampsonTotal Spine Strengthening Flow Yoga Class40 min | Reclined Pigeon (Figure Four) at 35:40Creative Mandala Flow Yoga Class, a free yoga class with Erin SampsonCreative Mandala Flow Yoga Class47 min | Reclined Pigeon (Figure Four) at 40:00Flow To Go Yoga Class, a free yoga class with Erin SampsonFlow To Go Yoga Class24 min | Reclined Pigeon (Figure Four) at 18:44Mandala Flow Journey Yoga Class, a free yoga class with Erin SampsonMandala Flow Journey Yoga Class49 min | Reclined Pigeon (Figure Four) at 43:23Deep Relaxation Yoga Class, a free yoga class with Erin SampsonDeep Relaxation Yoga Class33 min | Reclined Pigeon (Figure Four) at 10:31Yoga for your 2nd Chakra - Sacral Chakra Yoga Class, a free yoga class with Erin SampsonYoga for your 2nd Chakra - Sacral Chakra Yoga Class56 min | Reclined Pigeon (Figure Four) at 49:07Twist & Tone for Your Core Yoga Class, a free yoga class with Erin SampsonTwist & Tone for Your Core Yoga Class42 min | Reclined Pigeon (Figure Four) at 32:33

Reclined Pigeon (Figure Four): common questions

How do you do Reclined Pigeon (Figure Four)?

Lie on your back with your knees bent. Cross one ankle over the opposite knee. Lift the bottom foot off the floor. Hold the back of the bottom thigh or shin.

Is there an easier version of Reclined Pigeon (Figure Four)?

Yes. Keep the bottom foot on the floor. Use a strap around the back of the thigh.

What are the most common Reclined Pigeon (Figure Four) mistakes?

Lifting the head and shoulders off the mat. Letting the crossed foot go floppy.

Where can I practice Reclined Pigeon (Figure Four) in a free class?

32 free Five Parks Yoga classes include Reclined Pigeon (Figure Four). The most practiced is Power Vinyasa Flow Yoga Class.

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Move within what feels right for your body, and check with your doctor if you have an injury.

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Reclined Pigeon (Figure Four)