How to Do an Ankle to Knee Yoga Pose

The ankle to knee pose is also known as the double pigeon pose in yoga. It is a sitting pose that relieves stress in the lower back, pelvis, and muscles of the outer thighs. This is accomplished by sitting with your legs stacked on top of each other with your ankle directly over the opposite knee.

Difficulty: Moderately Easy

Instructions

1. Sit in the floor. Make sure that you are sitting with your back straight.

2. Place one leg flat on the floor with your knee bent and lift the other leg so that you can tuck your foot and ankle beneath it. This pose requires that you literally stack your legs on top of each other.

3. Lie your other leg on top of the other. You want both your ankles to be directly lined up with the knee that is above, or below them. Or as closely as you can get. The knee of your top leg may want to wing upwards once you get the ankle directly over the knee but this is normal.

4. Flex your feet so that your toes are pointing forward and your ankle to the top of your foot form a 90 degree angle.

5. Lean backward to lengthen your torso and pull the muscles in your thighs and pelvis. Lena forward to stretch the muscles in your legs, back and hips even more. Use your hands as supports for this too stretches. You can even walk your hands back and forth for more support as you move from leaning back to forward.

Tips & Warnings

• Make sure that you ankles are directly over your knees. If your ankles are tucked behind your knees then you will not get the full openness and stretch of this pose.

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