In short: standing figure four is a one-leg squat with the other ankle crossed over the standing thigh, so the legs make the shape of a number four. It combines a balance, a strong standing leg and an outer-hip stretch like pigeon pose. Keep the crossed foot flexed, lower the hips only as far as the knee stays comfortable, and use a wall or chair while learning.
Many teachers use this pose as a standing version of pigeon: you control how much stretch reaches the outer hip simply by how low you sit. It is also a clear test of the pelvis, because the turned-out leg pulls the hips off level as soon as the hip runs out of range. Below we explain the name, how to make it work and the precautions.
A modern name, and “one-legged chair”
Standing figure four is a modern descriptive name; we found no established Sanskrit name for it. Yoga Journal describes it as a variation of chair pose (Utkatasana) and notes it is sometimes called Figure-4 Chair; another Yoga Journal sequence uses the same shape as a hip-opening preparation, with the palms together at the chest. Yoga International uses the same two names for the same shape: it calls it one-legged chair pose, “also known as standing figure four”, as the set-up for flying pigeon. In many modern classes “one-legged chair” means this pose, and you may see the label Eka Pāda Utkaṭāsana; that is a descriptive modern label, not a classical name.
Be aware that some teachers use “one-legged chair” for a different shape: chair pose with one leg lifted straight forward. If a class cue is unclear, look at what the teacher demonstrates. This page covers the ankle-over-knee version.
How to make it work
Start in a small chair pose with the feet hip-width apart, shift onto one foot and cross the other ankle just above the standing knee, on the thigh, not on the kneecap. Flex the crossed foot, drawing the toes back toward the shin, which keeps the ankle and knee of that leg stable. Then sit the hips back as if lowering into a chair. Yoga Journal’s cue is to keep the pelvis as neutral as you can, level from side to side; if the hip is tight, the crossed knee will sit higher than the ankle, and that is fine. The standing knee tracks over the middle of the foot. Hands can rest in prayer at the chest, on the crossed shin, or reach forward for balance; Yoga International also offers the arms reaching up beside the ears, as in chair pose. Another way in, taught by Yoga International, is to stand tall, lift the knee, turn the thigh out while the hip points keep facing forward, then cross the flexed foot and sit back.
To deepen the stretch, hinge forward with a long spine and rest the forearms on the crossed shin, as some classes teach. Lower the hips gradually over several breaths rather than dropping into the deepest version at once.
Precautions in plain words
The standing knee bears your full weight in a bent position, and the crossed knee is twisted outward. Stop if either knee hurts. With knee arthritis, a knee or hip injury, or after hip replacement surgery, ask your doctor or physical therapist before crossing the leg under load; the reclining or seated figure four gives a similar stretch without weight. With balance problems, hold a chair or wall. In pregnancy, a chair-supported version is safer than free balancing. This page is general information, not individual advice.
Preparation and next poses
Warm up with chair pose, tree pose and reclining figure four. From standing figure four, some flows move into arm balances such as flying pigeon, which builds on the same leg position; that is an advanced step. Afterward, stand in mountain pose and shake out the legs, or rest in a standing forward bend.
Where it is taught
Standing figure four is a pose of modern vinyasa and power classes, and a chair-supported version suits chair yoga. Find more hip openers and balances in the pose library.
