Ankle Stretch

Vajrāsana (ankle stretch)

Read what the gnome says

Ankle Stretch! Kneel, with the tops of the feet on the floor, and sit back gently on the heels. Place the hands behind you if needed. Use a blanket under the ankles. Go slowly. Breathe, then ease out. Gentle gnome.

Works on Ankles · Tops of the feet · Shins

How to do it

1. Kneel with the tops of the feet flat and the hands on the floor behind the hips.
2. Lean back slightly and lift the knees a little, shifting the weight onto the arms.
3. Hold, breathing slowly, and lower the knees to release.

Common mistakes

• Don’t force the ankles: lean back only as far as is comfortable.
• Don’t collapse the shoulders.
• Don’t hold the breath.

Benefits

• Stretches the thighs and the front of the hips.
• Opens the chest and eases the back.
• Grounding and calm.

Take care: Go easy or skip if you have knee pain. Pad under the knees and shins with a blanket.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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