Toe Squat or Downward-facing kneeling to stretch the soles of the feet in the opposite direction. · Child's Pose to rest the legs and feet.
Time your hold
Three soft ticks and a bell when you're done, so you can close your eyes and stop
watching the clock.
How to do it
Come to kneeling with the tops of your feet flat on the floor, toes pointing straight back and untucked.
Slowly lean your weight back, letting the fronts of the ankles and shins begin to stretch.
Support yourself on your hands behind you and add only as much lean as feels right.
Find your edge — a real stretch but never forcing. If it is strong enough already, there is no need to lean far.
This is a soft-tissue stretch across the front of the ankle, not a joint you crank. If you meet a hard, bone-on-bone stop or anything sharp in the knee, that is compression — ease straight off rather than pushing through it.
Padding a rolled blanket under the ankles or shins softens the intensity if the tops of the feet feel too much.
Why practice it
Stretches the fronts of the ankles and the tops of the feet, an area that stays short in most of us.
Lengthens along the shins and stimulates the four meridian lines that run through the feet and ankles — stomach, spleen, liver and gall bladder.
The natural counter to Toe Squat, balancing the front and back of the ankle.
Opens and gently strengthens the ankle joints, a welcome release after squatting, kneeling or seated meditation.
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Take care
This is strong on the ankles and knees — skip it, or pad generously, if you have any ankle or knee issues.
Ease off the lean at once if you feel any sharp sensation in the knees; the knees should stay comfortable throughout.
A rolled blanket under the ankles or a bolster to sit against lets you dial the intensity right down.
Coming in & out
Into the pose
From kneeling on the tops of the feet, place the hands behind you and lean the weight back.
From Toe Squat, untuck the toes and sit back onto the tops of the feet.
Out of the pose
Come out slowly. Bring your weight forward off the ankles and return to kneeling or Table.
Circle the ankles gently or point and flex the feet to release.
Common questions
How long do you hold Ankle Stretch in Yin Yoga?
Most people hold Ankle Stretch for 1–3 minutes. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.
What's the difference between Ankle Stretch and Toe Squat?
They are opposites, which is why they pair so well. Ankle Stretch keeps the toes untucked to lengthen the fronts of the ankles and the tops of the feet, while Toe Squat tucks the toes under to stretch the soles of the feet and the toes. Practicing both balances the front and back of the ankle.
Is Ankle Stretch safe for the knees?
Go gently. The shape asks the knees to fold fully as you sit back, which not every knee enjoys. Keep the knees comfortable throughout, pad behind them or under the ankles with a rolled blanket, and ease off at once if you feel anything sharp — a hard, bone-on-bone sensation in the joint is your cue to stop, not to push.
What does Ankle Stretch stretch?
Ankle Stretch mainly targets the fronts of the ankles and the tops of the feet, working up along the shins — an area that stays short in most of us. It stimulates the stomach, spleen, liver and gall bladder meridian lines that run through the feet and ankles.
Ankle Stretch is one shape among many. When you'd like to put a whole sequence together into one long, slow practice, pop your email in and I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat. Yours to keep.
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