Ankle Stretch

BENEFITS:

• ·         Opens and strengthens the ankles
• ·         Strong stimulation of four meridians flowing through the feet and ankles
• ·         Great counterpose for squatting or toe exercises

CONTRAINDICATIONS:

• ·         If 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 POSE:

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

ALTERNATIVES & OPTIONS:

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 the 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 POSE:

Lean forward and bring your hands to the floor beside the knees. Slowly step one foot at a

time back to a push-up position.

COUNTERPOSES:

Push-up/Plank/Chaturanga or Crocodile, or any posture that straightens the legs and tucks the toes under Dangling or Squatting

MERIDIANS & ORGANS AFFECTED:

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

JOINTS AFFECTED:

Ankle

RECOMMENDED HOLD TIME:

About one minute. 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 Squat, regular Squat, and sitting meditations.