F 30 Heel Sit EN

From a kneeling position, with the knees together and the heels together, slowly sit down on top of the heels.

To prevent excess compression to the ankles, create an ankle flexion motion with the feet pressing into the ground.

This relieves compression from the ankles and allows for the ankle muscles to strengthen while at the same time increasing mobility over time.

Draw the shoulders down towards the hips and extend through the back of the neck, crown head moving upward.

Hands can just rest gently wherever you’d like them to be on top of the lap or wherever it feels comfortable onto the legs.

And you can again engage some light undulations here with the ribcage movement with the spinal micro movements.

To release now, lean a little bit forward as you lift the sit bones up off the heels, gently flex the ankles and put the tiptoes down onto the floor.

Sit gently back on top of the heels again and to release any tension that there might be in the ankles gently move from side to side.