Yoga: Understanding the 'Number 4 Pose' and Figure Four Stretch

What is the number 4 pose in yoga?

In traditional yoga practice, there is no universally recognized "number 4 pose"; poses are typically identified by their Sanskrit names and English translations, not by numerical order. However, if referring to a pose that visually resembles the number four or is commonly the fourth pose in a specific sequence, the Figure Four Stretch, also known as Supine Pigeon Pose (variation of Eka Pada Rajakapotasana), is the most common interpretation.

Understanding Yoga Pose Terminology

Yoga postures, or asanas, are primarily known by their Sanskrit names, which often describe the pose's appearance, function, or an associated figure from mythology. Examples include Tadasana (Mountain Pose), Adho Mukha Svanasana (Downward-Facing Dog), and Virabhadrasana (Warrior Pose). These names are consistent across various lineages and styles of yoga, providing a common language for practitioners worldwide. Numbering poses, while occasionally used by individual instructors for simplicity within a specific class context, is not standard practice within the broader yoga tradition. This lack of a standardized numerical system means that "the number 4 pose" does not refer to a specific, universally agreed-upon posture.

Common Interpretations of "Number 4 Pose"

Given the absence of a universal "number 4 pose," the query likely stems from one of a few common scenarios:

• Visual Resemblance: The most probable interpretation is a pose that visually mimics the shape of the number four. This leads directly to the Figure Four Stretch.
• Position in a Sequence: An instructor might refer to the fourth pose in a particular flow or sequence they are teaching. For instance, in a classic Sun Salutation (Surya Namaskar) A, the fourth pose could be Chaturanga Dandasana (Four-Limbed Staff Pose) or Bhujangasana (Cobra Pose), depending on how the sequence is counted and initiated. However, this is highly variable and specific to the sequence being taught.
• Instructor-Specific Numbering: Some instructors may number poses in a short sequence for easy recall during a class, but this numbering is unique to their teaching and not a recognized yoga standard.

Of these, the Figure Four Stretch is overwhelmingly the most common association when a numerical reference is made in a general yoga context, due to its distinct visual shape.

Detailed Breakdown: Figure Four Stretch (Supine Pigeon)

The Figure Four Stretch is a popular and highly effective hip opener, often practiced in a supine (lying on your back) position. It targets the external rotators of the hip, particularly the piriformis and gluteal muscles.

Anatomical Focus and Benefits:

• Primary Target Muscles: Gluteus maximus, medius, and minimus; piriformis and other deep external rotators (gemelli, obturators, quadratus femoris).
• Secondary Target Muscles: Hamstrings (to a lesser extent, depending on depth).
• Benefits:
  • Increases external rotation and flexibility in the hip joint.
  • Can alleviate tightness and discomfort in the lower back, hips, and outer thighs.
  • May help relieve symptoms of sciatica by releasing pressure on the sciatic nerve (often caused by piriformis tightness).
  • Improves overall hip mobility, which is crucial for daily movements and athletic performance.

How to Perform Figure Four Stretch (Supine Pigeon):

1. Starting Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Ensure your spine is neutral, and your lower back is gently pressing into the mat.
2. Cross the Leg: Lift your right foot off the floor and cross your right ankle over your left thigh, just above the knee. Allow your right knee to open out to the side. Your right foot should be flexed (toes pulled back towards your shin) to protect the knee joint.
3. Deepen the Stretch (Option 1): Gently draw your left knee towards your chest. You can interlace your fingers behind your left thigh or on top of your left shin.
4. Deepen the Stretch (Option 2 - More Intense): If you can maintain a neutral spine, you might gently press your right knee away from your body with your right hand.
5. Maintain Alignment: Keep your head and shoulders relaxed on the mat. Breathe deeply, allowing your hips to release with each exhale. Avoid lifting your tailbone excessively or straining your neck.
6. Hold: Hold the stretch for 30 seconds to 1 minute, or longer if comfortable, focusing on the release in your right hip.
7. Release and Repeat: Gently uncross your leg and return both feet to the floor. Repeat on the left side, crossing your left ankle over your right thigh.

Modifications and Props:

• Less Intense: If the stretch is too intense, keep your bottom foot on the floor and gently press your crossed knee away from you. You can also place a yoga block or cushion under your head for neck comfort.
• Against a Wall: For support and a deeper stretch, perform this pose with your bottom foot flat against a wall, then gently scoot your hips closer to the wall.
• Using a Strap: If you can't comfortably reach your shin or thigh, loop a yoga strap around your bottom thigh to assist in drawing the leg closer.

Common Mistakes to Avoid:

• Not Flexing the Foot: Failing to flex the foot of the crossed leg can put undue stress on the knee joint. Always keep the foot active and flexed.
• Rounding the Back: Avoid aggressively pulling your leg towards your chest if it causes your lower back to round excessively off the mat. Maintain a neutral spine as much as possible.
• Forcing the Stretch: Never push into pain. The stretch should feel intense but manageable, not sharp or painful. Respect your body's current range of motion.
• Holding Breath: Breathing deeply helps to relax the muscles and deepen the stretch. Holding your breath creates tension.

Integrating Hip Openers into Your Practice

Regardless of whether you refer to it as the "number 4 pose" or the Figure Four Stretch, incorporating regular hip openers into your fitness routine is vital for overall mobility, injury prevention, and alleviating common discomforts related to prolonged sitting or repetitive movements. Hip tightness can impact gait, posture, and contribute to issues in the lower back, knees, and ankles. Consistent practice of poses like the Figure Four Stretch can significantly improve your functional movement and well-being.

When to Seek Guidance

While yoga is generally safe, if you experience persistent pain, have a pre-existing hip or knee injury, or are unsure about proper alignment, it's always advisable to consult with a qualified yoga instructor, physical therapist, or healthcare professional. They can provide personalized modifications and guidance to ensure your practice is safe and effective for your individual needs.