[Wholesome Public Audio #68-3] The Power of Flexibility Part 3: Figure Four Stretch

AmeAfterDark
4 days ago
5 min read

Ease into gentle stillness with this soothing guided practice centered around the Figure Four Stretch. Perfect for winding down after a long day or counteracting the effects of sitting, this session helps open the hips, relieve lower back tension, and deepen your body’s connection through mindful movement. Using supportive cues, breathwork, and visualization, you'll be guided through variations of the stretch with moments of emotional release and somatic awareness. Ideal for beginners and anyone seeking a calm, restorative experience rooted in body and breath.

Whether you're tuning in for self-care, emotional grounding, or simply a moment of rest, this practice invites you to soften, stretch, and reconnect.

Audio:

Audiochan

Background Music

Song: Spirit

Composer: Alex Productions

Website: https://www.youtube.com/channel/UCx0_M61F81Nfb-BRXE-SeVA

License: Creative Commons (BY 3.0) https://creativecommons.org/licenses/by/3.0/

Music powered by BreakingCopyright: https://breakingcopyright.com

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Scripts are only added for readability with audio and not for use in your own content.

"Now, let’s transition into the Figure Four Stretch, a gentle yet powerful posture to open your hips, release tension in your lower back, and provide relief to areas that may feel stiff or tight. This pose is especially soothing if you’ve been sitting for long periods or if you’re looking to ease discomfort in the hips and glutes.

Take your time as we move into this stretch. Remember, this is your practice, and there is no rush—only a deep, nurturing connection with your body and breath."

Step 1: Getting Into Position

"Start by lying on your back on a soft surface. Bend your knees and place your feet flat on the ground, hip-width apart. Take a moment to settle here, feeling your spine supported by the ground beneath you.

Take a deep inhale… and as you exhale, let your body relax completely. Feel the earth holding you, as though it’s cradling you in a gentle embrace.

When you’re ready, lift your right foot off the ground and cross your right ankle over your left thigh, creating a figure-four shape. Keep your right foot flexed to protect your knee, and let your right knee fall outward naturally, opening the hip.

Rest here for a moment, breathing deeply, and noticing how this position feels in your body. This is the foundation of the stretch—gentle, supportive, and full of potential for release."

Step 2: Introducing Depth with Variations

"To deepen the stretch, thread your right hand through the space created by your legs and clasp your hands behind your left thigh or shin. If this feels too intense, you can use a yoga strap or towel around your left thigh to bring your leg closer without strain.

As you hold this position, let your shoulders relax back into the ground. Soften your jaw and let your face be at ease. Breathe deeply, using your breath as a tool to guide you into relaxation.

If you’d like to take this stretch further, gently press your right elbow against your right knee to encourage a deeper opening in the hip. Move slowly, listening to your body’s signals."

Step 3: Guided Breathwork for Release

"Now, let’s use your breath to amplify the release in this pose.

On your inhale, imagine creating space in your right hip, filling the area with warmth and light.
On your exhale, feel that space soften and open, letting go of any tightness or resistance.

Breathe deeply into your hips, noticing how the stretch evolves with each breath. Let your exhale be longer than your inhale, encouraging your body to relax even further.

Imagine your breath as a wave, flowing through your body, washing away tension with every cycle. With each exhale, feel your hips becoming lighter, freer, and more at ease."

Step 4: Visualization for Hip Opening

"Close your eyes and bring your awareness to your hips. Imagine them as two glowing orbs of energy, radiating warmth and light.

With each inhale, see these orbs expanding, growing brighter and more vibrant. With each exhale, imagine them releasing any heaviness, any blocks that may be limiting your movement or comfort.

Picture your hips as doors that are gently opening, allowing you to step into a space of freedom and fluidity. Feel gratitude for this part of your body, which carries so much of your physical and emotional load. Let this pose be a moment of appreciation and care."

Step 5: Adding Gentle Movement

"To bring more fluidity to this stretch, let’s introduce a gentle rocking motion.

As you inhale, press lightly into your clasped hands or strap, bringing your left leg a little closer to your chest.
As you exhale, release slightly, allowing your leg to drift away.

This subtle movement massages your lower back and deepens the stretch dynamically, helping your body let go layer by layer. Move with the rhythm of your breath, letting the motion be soft and intuitive.

If it feels good, you can also sway your hips slightly from side to side, exploring different angles of the stretch. Notice how each micro-movement changes the sensation in your body, inviting new layers of release."

Step 6: Reflecting on Emotional Release

"The hips are often called the 'emotional junk drawer' of the body, a place where we store stress, tension, and even unresolved emotions.

As you hold this pose, take a moment to reflect on what you might be holding onto. Is there a thought, feeling, or memory that feels heavy or stuck? Without judgment, simply notice it, and use your breath to release it.

With each exhale, imagine yourself letting go—of stress, of expectations, of anything that no longer serves you. Feel your hips softening, creating space not just in your body but also in your mind and heart."

Step 7: Transitioning to the Other Side

"When you’re ready, slowly release your left leg back to the ground and uncross your right ankle, letting both feet rest flat. Take a moment here in stillness, noticing the difference between your right and left hips. Does one side feel lighter, more open, or more at ease?

Take a deep breath in… and a long, slow exhale.

Now, let’s repeat the stretch on the other side. Lift your left foot off the ground and cross your left ankle over your right thigh, creating that figure-four shape. Flex your left foot and let your knee fall outward naturally.

As before, deepen the stretch by threading your hands behind your right thigh or shin, or use a strap for added support. Explore the pose, breathing deeply and listening to your body’s needs.

Repeat all the variations, breathwork, and visualizations, giving this side the same care and attention."

Step 8: Resting in Neutral

"Once you’ve completed the stretch on both sides, release your legs and let them rest long on the ground or bent with feet flat. Place your hands on your belly or by your sides, palms facing up. Close your eyes and take a moment to observe the sensations in your body.

Notice how your hips feel now—perhaps softer, lighter, or more spacious. Notice how your lower back feels, how your breath flows, how your entire body rests.

Thank yourself for taking this time to care for your body, to nurture your hips, and to create space for relaxation and renewal."

Step 9: Closing Reflection for the Pose

"The Figure Four Stretch is a reminder of the power of small, intentional movements. In this simple pose, you’ve given your body the gift of release, creating space for ease and comfort.

Carry this feeling with you as we continue our practice tonight, knowing that each stretch brings you closer to balance, flexibility, and inner peace."

AmeAfterDark