Chair-Seated Figure Four

Sucirandhrāsana (chair)

Read what the gnome says

Chair-Seated Figure Four! Sit on a chair, cross one ankle over the opposite knee, and flex the foot. Lengthen the spine and hinge forward gently. Breathe into the hip, then switch. Easy hip-opening gnome.

Works on Glutes · Hip rotators

How to do it

1. Sit tall on a chair and cross one ankle over the opposite knee, foot flexed.
2. Rest the hand on the shin and keep the spine long.
3. Hinge forward from the hips if it feels right and hold; switch sides.

Common mistakes

• Don’t press down hard on the crossed knee.
• Don’t round the back.
• Don’t hold the breath.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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