Seated Ankle Hold
About This Pose
Seated Ankle Hold is a gentle hip-opening posture that targets the external hip rotators while providing a comfortable stretch for the ankles and outer thighs. By holding the ankle and drawing the foot toward the body, practitioners can control the intensity of the stretch. This pose is excellent for improving hip mobility and preparing for more advanced seated postures like Lotus.
Step-by-Step Instructions
- 1
Sit comfortably with legs extended in front of you
- 2
Bend your right knee and cradle the right ankle in your hands
- 3
Lift the foot and draw it toward your chest
- 4
Rock the leg gently side to side like cradling a baby
- 5
Hold for 5-8 breaths, feeling the hip open
- 6
Release and switch to the left side
- 7
Keep the spine long throughout
Alignment Cues
- Keep the spine tall and chest lifted
- Cradle the shin and ankle, not just the foot
- Allow the hip to open naturally without forcing
- Relax the shoulders down away from ears
Benefits
- Opens the external hip rotators gently
- Improves ankle flexibility and mobility
- Prepares the hips for Lotus and crossed-leg poses
- Stretches the outer thighs and IT band
- Creates a calming, grounded practice
Modifications
- Sit on block
Variations
- Easy seated hold
Cautions & Contraindications
Cautions
- Avoid slouching
- Sit evenly
Avoid this pose if you have:
- Knee pain
- Hip injury
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
