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Ankle Stretch

HomeYinSightsAnkle Stretch

Ankle Stretch Benefits:

  • Opens and strengthens the ankles
  • Intense stimulation of four meridians flowing through the feet and ankles
  • Great counter pose for squatting or toe exercises

Contra-indications:

  • Suppose there is any sharp pain in the ankles, back off. Try placing a blanket or towel under the feet to cushion them.
  • Knee issues may prevent you from sitting on the heels. Placing a rolled-up towel behind the knees may be very therapeutic, but a cushion between the thighs and calves may be required.

Getting Into the Ankle Stretch Pose:

  • Begin by sitting on the heels. If your ankles or knees complain, this may not be the pose for you.

Alternatives & Options to Ankle Stretch:

  • Leaning back on the hands is the first position (and the least stressful), but beware of collapsing backward. Keep the heart forward, and imagine you are trying to do a backbend.
  • After a few moments, bring your hands to the floor beside your legs.
  • Try not to lean away from the knees. Keep the heart open, arching the back forward.
  • Finally, try holding the knees and gently pulling them toward the chest.

Coming Out of the Ankle Stretch Pose:

  • Lean forward and bring your hands to the floor beside the knees. Slowly step one foot at a time back to a pushup position.

Counter poses:

  • Pushup/Plank/Chaturanga, Crocodile, or any posture that straightens the legs and tucks the toes under.
  • Dangling or Squatting is also lovely.

Meridians & Organs Affected:

  • Stomach, Spleen, Liver, Gall Bladder lines are strongly stimulated.

Joints Affected:

  • The ankle.

Recommended Hold Times:

  • About one minute. Because it is relatively intense, this shouldn’t be held for a long time if there is a lot of discomfort. In time, you may be able to sit like this for a very long time.

Other Notes:

  • This is a nice counterpose for many postures that stress the feet, such as Toe Squats, regular Squats, and sitting meditations.

Resources Yoga Squat Pose

You can find more information HERE if you would like to Join my Online Yin Yoga Class.

Looking to Learn More About Yoga? Consider Signing up for my Yin Yoga Teacher Training. You can learn more Here.

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