Ankle On The Knee

What is Ankle on the Knee? Ankle on the knee, also known as figure four stretch, is a yoga pose that helps to stretch the outer hip and glutes. This exercise is beneficial for improving hip flexibility and relieving tightness in the hips and lower back.

Ankle on the Knee Tutorial

1. Begin by sitting on the floor with your knees bent and feet flat on the ground.
2. Cross your right ankle over your left knee, forming a figure four shape with your legs.
3. Keep your right foot flexed to protect your knee and ankle joints.
4. Slowly lean forward from your hips while keeping your back straight.
5. Hold the stretch for 20-30 seconds while breathing deeply.
6. Switch sides and repeat the stretch with your left ankle on the right knee.

Common Mistakes

• Rounding your back: Ensure to keep your back straight during the stretch to target the hip and glutes effectively.

• Forcing the stretch: Avoid pushing your body too far into the stretch, as it can lead to injury. Listen to your body's limits. - Not breathing deeply: Remember to breathe deeply and relax into the stretch to release tension in the muscles.

Tips for Better Results

• Warm up before performing the ankle on the knee stretch to prepare your muscles for the movement.

• Focus on maintaining proper form and alignment throughout the stretch. - Gradually increase the intensity of the stretch over time as your flexibility improves.

• Incorporate this stretch into your regular routine to see long-term benefits in hip flexibility and mobility.

Muscles Worked

• Gluteus maximus - Piriformis - Hip external rotators