Knees & Ankles · 15 min
A gentle lower-leg reset that mobilizes the toes and ankles, releases the calves, and elevates tired legs.
Why this session
Duty boots and hard surfaces restrict ankle mobility and pool fluid in the lower legs. Restoring range of motion here protects the knees and low back over a career.
Sit tall. Spread, curl, and extend the toes slowly, then circle the ankles.
beginner cueUse a chair. Move through a small, pain-free range.
Lift one foot and draw slow circles through the ankle. Switch direction and side.
beginner cueSmall circles, foot just off the floor.
Step the right foot back, heel down, hands on a wall. Lean in until the calf opens.
beginner cueKeep the back knee soft. Stay close to the wall.
Repeat the calf stretch on the left side.
beginner cueBack knee soft, heel grounded.
Virasana
Kneel with a block or folded blanket between the calves. Sit back onto support.
beginner cueUse a tall block or stack of blankets. Knees can stay apart.
On your back, cross the right ankle over the left thigh and draw the left leg in.
beginner cueUse a strap around the left thigh. Keep the head down.
Repeat the figure-4 stretch on the left side.
beginner cueStrap around the right thigh for support.
Viparita Karani
Lie on your back with the legs resting up a wall or chair seat. Arms wide.
beginner cueHips a few inches from the wall. Bend the knees if needed.
Savasana
Lie flat, arms slightly away from the body, palms up. Let the lower legs release completely.
beginner cueBolster under the knees. Small pillow under the head.