Ankle & Foot Mobility

Lie back, lift one leg slightly, and circle the ankle in both directions.

Draw slow circles with the toes. Keep the leg relaxed and let the ankle move through its full easy range.

Tuck toes under from a kneeling position and sit back only as far as comfortable.

Use your hands to control the pressure. Back out if the feet cramp or the stretch feels too intense.

Drive one knee toward the wall while keeping the heel planted.

Track the knee over the toes and keep the heel heavy. Move in and out of the range with control.

Bend the back knee slightly while keeping the heel down to target the lower calf.

Stay close to the wall and keep the back heel grounded. The stretch should sit lower near the Achilles.

Press the back heel down with toes forward and lean into the wall.

Keep your back leg long and heel grounded. Move only far enough to feel a steady stretch through the calf.

Lift hips into downward dog and alternate bending one knee while lengthening the other heel.

Press evenly through the hands. Pedal slowly and let the back of each leg wake up.