figure four twist

Benefits:
  • Increases hip and spinal mobility
  • Stretches the glutes
Cues:
  • Start in back bridge prep, arms at your sides with the soles of your feet flat on the ground and hip distance apart with your knees pointed straight up to the ceiling
  • On an inhale bring your left foot off of the ground and placing the left ankle across the right thigh 
  • On an exhale externally rotate your left hip bringing your left knee away from the body
  • Bring your arms straight out wide from the shoulders like airplane wings with your palms down
  • On an exhale drop your right knee and left foot to the right side turning your head to the left
  • Keep your left knee is pointed towards the ceiling
  • To get more of a stretch in the left hip keep the foot and knee on the ground and inch the right knee towards the right armpit
Common Errors:
  • The left hip internally rotates allowing the left knee to drop to the right side
Modifications:
  • You can place a block or a bolster under your left foot to keep the foot elevated
Cautions:
  • Injuries to the:
    • Feet
    • Ankles
    • Knees
    • Hips
    • Low back
  • Dizzy or light headedness
  • High blood pressure
Alternative Poses:
Lengthening:
Strengthening: