Move · Videos · Stretching · 9 min

9-Minute Foot, Ankle, Shin and Calf Stretches

9-Minute Foot, Ankle, Shin and Calf Stretches — video by Yoga With Bird Play · 8:53

Video by Yoga With Bird on YouTube · Open on YouTube

Certified yoga teacher Bird leads gentle lower-leg stretches: lying ankle circles and calf stretches, kneeling toe tucks, sitting back on the heels to stretch the shins, and heel presses for the calves, ending in child's pose. Pillows, blocks or a strap make each one easier.

  • 9 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 7

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  1. Lying ankle circles: right ankle on the left thigh, slowly circle the foot. 0:16
  2. Lying calf stretch: hold behind the right thigh, flex the foot, straighten the leg; bend the knee or use a strap. 0:43
  3. Left side: ankle on the right thigh for circles, then the same calf stretch. 1:30
  4. Toe stretch: from tabletop, tuck the toes and sit the hips back towards the heels; skip it if too intense. 3:00
  5. Shin stretch: untuck the toes and sit on the heels; widen the knees or add pillows under the shins or hips. 3:40
  6. Heel presses: from tabletop, straighten one leg, toes tucked, press the heel back and rock; then the other leg. 5:31
  7. Child's pose to finish, with pillows for support if you like, breathing slowly. 6:54

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a generous bend in the knee, or use a strap, if the calf stretch is too strong
  • Put a pillow under the shins or between heels and hips to soften kneeling
  • Skip any pose that feels too intense today

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Knees takes loadsitting back on the heels, toes tucked and untucked
  • Ankles & feet takes loadsitting on tucked toes, sitting on the heels, heel press
  • Shoulders movestabletop support
  • Wrists & hands movestabletop, heel press on all fours
  • Hips moveslying leg-up stretch, child's pose
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Pillows or blocks under shins or between heels and hips; bent knee or strap

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Yoga With Bird; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety