Swimming Specific Yoga
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  • Home
  • Yoga for Swimmers 101
    • Why Should Swimmers Do Yoga? >
      • Mobility
      • Strength
      • Body Awareness
      • Ease of Movement
      • Recovery
      • Injury Prevention
      • The Mental Game
    • Video Lessons
    • Articles
    • Yoga for Swimmers - Blog
    • Swimming Specific Yoga Poses >
      • Balances
      • Back Bends
      • Core
      • Upper Body
      • Lunges
      • Hips
      • Twists
  • Online Programs
    • Classes
    • Individualized Programs
  • About
    • Jeff Grace
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Figure Four Wall Stretch


Benefits:
  • Increases hip mobility
  • Restorative qualities

Cues:
  • Start flat on your back bringing yourself close enough to the wall that you can place the soles of your feet on the wall with your knees at a 90° angle
  • Bring your left ankle on your right thigh coming into a figure four position with the legs
  • You should feel a stretch in the left hip and the glutes on the left side

Common Errors:
  • The low back is not flat on the ground
  • You are too close to the wall making the pose too intense
Modifications:
  • You can place a bolster or a small foam yoga block under your low back

Cautions:
  • Pain in the:
    • Hips
    • Back
    • Knees
Alternative Poses:
  • Figure Four
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