ANKLE WARM-UP, FOOT WARM-UP

 45. ANKLE WARM-UP

46. FOOT  WARM-UP

45. ANKLE WARM-UP

From a standing position, lift your right leg slightly, keeping the left leg firm. Balance yourself, then gently swing the right leg, toes pointing down. Hold for a few breaths before switching legs. Follow this by gently rotating the right foot at the ankle—first one way, then the other. Repeat with the left foot.

46. FOOT  WARM-UP

The feet should be stretched in both directions. First, stretch the heels a few times. Do this by lifting the

right heel up as far as possible, then lowering it. Next, roll onto the front of the right toes, curling and gently pressing them under the foot. Hold for 2–3 breaths, then repeat on the left.