Progression pose from Figure of 4 to reclining pigeon - passive stretch to help reduce stiffness in the outer hip by stretching the gluteus maximus and hamstring muscles - Level 2 Lie your back. Bend your knees and bring your feet to the mat. Bend your left leg and place your right ankle on your left thigh. Flex the right foot to protect the knee, interlace your fingers behind the back of the thigh with your hands. Exhale as you pull your knee in towards your chest. Slowly straighten the right leg to deepen the intensity. 30 second to 1 minute each side / 3 to 5 breaths