114
ANKLE STRETCH
Suggested Duration
2-3 minutes
Bene ts
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution.
If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the oor.
- Maintain the length of the spine so that you resist collapsing
through the spine. - Don’t let the head fall back and overextend the neck.
Modi cations and Other Options - Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the oor still provides a
solid stretch (1). - If balance is an issue, place the hands on the oor next to the body
or on top of blocks for support.
MODIFICATION 1