AnKLE STRETCH

The ankle stretch is a great Yin Yoga pose that targets the ankles and the tops of the feet. It helps open up the front of the ankles, a commonly tight area, especially for those stuck in tight shoes all day or who spend a lot of time standing. It can feel a little intense, so gradually build up to longer holds.

How to Do Ankle Stretch in Yin Yoga

Getting into the pose:

  • Begin kneeling (Virasana), sitting on your heels with your knees together.

  • If this is too intense on your knees, you can place a blanket or a bolster between your thighs and calves for support. Alternatively, you can sit on a bolster or blocks.

Stressing the Ankles:

  • Slowly lean back, placing your hands on the floor behind you for support. This will lift your knees slightly off the ground and increase the stretch along the front of your ankles and the tops of your feet.

  • The intensity of the pose can be adjusted by how much you lean back. The more you lean back and the higher the knees lift, the deeper the stretch.

  • Keep your toes pointed straight back and avoid letting them splay out to the sides.

  • Also blocks or a bolster can be placed under the knees to free up trying to balance on your hands.

Hold the Pose:

  • Yin Yoga is all about finding stillness and holding poses for longer durations. In Ankle Stretch, aim to hold for 1 to 3 minutes.

  • Focus on your breath, directing it to release any tension in your ankles as you hold the pose.

Coming out of the Pose:

  • To come out of the pose, slowly lean forward to relieve the pressure on your ankles.

  • Gently sit back on your heels, or stretch your legs out in front of you and give your ankles a gentle shake to release any remaining tension.

Modifications and Variations:

  • Prop Support: If you find this pose too intense, place a rolled-up towel or blanket under your ankles for extra support.

  • Knee Sensitivity: If you have sensitive knees, use extra padding under them or skip this pose if it causes discomfort.

Benefits:

  • Ankle Mobility: Increases flexibility and mobility in the ankles and feet.

  • Grounding: This pose can be grounding and calming when held for several minutes.

  • Improves Circulation: Encourages blood flow to the lower legs and feet, which can be beneficial if you experience cold feet or poor circulation.

This pose is excellent for balancing out the effects of walking, running, or any activity that puts stress on the front of the ankles, such as squat pose and downward facing dog. It can be intense, so listen to your body and adjust as necessary.

Hold time: 1 - 3 mins.

Meridians and Organs Stimulated:

  • The Urinary Bladder Line is primarily stimulated.

  • Stomach and Spleen too.

A photo of a lady doing Ankle stretch pose from yin yoga