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.

Try it in class

9:52

Ankle stretch tutorial

José de Groot

Yin Yoga, All levels

Benefits

• Stretches and strengthens the ankles.
• Stimulates Gallbladder and Liver, and Stomach and Spleen meridians.  

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

• Saddle pose
• Child’s pose

Counter poses

• Squat