Ankle stretch

Start by sitting on your heels. Lean backward as you feel the stretch in the ankles and feet. Your hands can be placed anywhere on the legs or knees. You can also do one side and then the other. Be sure not to round the back and lean away from the knees but try to keep your heart open, have a little arch in the spine. 

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Don't hold this pose longer than 2 minutes. To come out of the pose you lean forward placing the hands back on the floor. Slowly step one foot into a down dog and then the other, give the ankles a gentle shake and circle them. 

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Benefits

• Opens and strengthens the ankles. ​

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Contra indications  / modifications and prop use

• Ankle issues: Try to place your feet wider apart and sit on a bolster or block to avoid too much pressure in the ankles.

• Knee issues: Use a folded blanket on the inside of the knees to create more space in the joints and sit on a block if needed. There is an option to place a second bolster underneath your knees and chins. 

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Alternative pose

Come lay on your belly and grab your ankles or feet and pull them slightly backwards. Avoid strong pulling and unnecessary tension.