Ankle stretch

Step by step

  • Sit on your heels, then begin to lean back on your hands or forearms, allowing your knees to lift as much as comfortable.
  • Keep your chest open and your neck comfortable.
  • Hold for 1 minute.
  • To come out of the pose, press yourself up, gently bring your knees down, and your weight forward.
  • Straighten your legs in front of you.

Beginners tips

  • Just sitting on your heels might be a deep enough stretch for you. If that's the case, placing a folded blanket under the ankles will decrease the intensity of the stretch, and a folded blanket or a cushion in between your thighs and calves will decrease the pressure in the knees.

Benefits

Watch out for

  • Avoid if, despite using props, you feel any sharp sensations in the knees or ankles.

 

Variations

  • Hold onto your knees, keeping your chest open, and gently pull your knees towards you, for a deeper stretch.
  • Try the one leg variation, by bringing one foot flat on the floor while stretching the opposite ankle. 

Alternative poses

Counter pose