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Legs and Feet

Stretch 1

Standing with one hand on a support for balance, lift 1 foot off the floor and rotate the ankle 12x to the right and 12x to the left. Then switch sides.

Stretch 2

Stand facing the wall with the toes of one foot onto the wall at a height where a comfortable stretch is felt. Hold 5-10 breaths then change sides.

Stretch 3

Stand facing the wall with the dorsal part of 1 foot onto the ground. Slowly rock that foot to the right and to the left as in massaging the dorsal part of that foot for 5-10 breaths and then switch sides.

Stretch 4

Lying down with both knees bent, lift one thigh vertical and start extending the lower leg, drawing to heel towards the ceiling and your toes towards your head. Hold for 10-15 breaths and then release and switch sides.

Stretch 5

Lunge, 10-15 breaths on each side.

Stretch 6

Standing with your hand on a support for balance. Keeping a long extended spine and a neutral pelvis, bend one leg and draw your heel towards your buttock. Hold for 10-15 breaths and then switch sides.

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