1. Begin by kneeling on a mat or soft surface with your toes pointed behind you, ensuring that the tops of your feet are flat against the surface.
2. Slowly sit back on your heels while keeping your back straight. You should feel a stretch in your ankles and the muscles around them.
3. For added balance, you may hold onto a pole or sturdy object if needed, as shown in the images, but it's not necessary for performing the stretch.
4. Hold the stretch for at least 15-30 seconds, breathing deeply and maintaining an upright posture.
5. Release the stretch by coming back to the kneeling position.
6. Repeat as necessary, depending on your flexibility goals or as part of your cool-down routine.
Remember to stretch gently and within your comfort range to avoid injury. If you feel any sharp pain, discontinue the stretch and consult a health professional.
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