Technique
Start in child's pose with knees bent and sitting back on heels. Point toes (plantarflexion) and then flex toes toward shins (dorsiflexion). Hold each position and repeat.
A mobility exercise that combines child's pose with ankle flexion movements to improve ankle range of motion and calf flexibility.
Start in child's pose with knees bent and sitting back on heels. Point toes (plantarflexion) and then flex toes toward shins (dorsiflexion). Hold each position and repeat.
Begin in child's pose position with knees bent, sitting back on heels, and arms extended forward.
Return to neutral ankle position after completing the flexion movements.
Relax into child's pose, point toes fully, flex toes toward shins, breathe deeply, hold positions
Not fully pointing toes, poor dorsiflexion range, rushing movement, not holding positions, poor breathing
Hold positions longer, add resistance bands, increase range of motion, try variations
Reduce hold time, focus on form, practice basic child's pose, gentle movements
Move slowly and avoid forcing the ankle movements. Stop if you experience ankle pain or discomfort. Maintain proper breathing throughout the exercise.