Heels down in squat
≤30 min. Hips, ankles, achilles tendon, calves, and knees can all be challenged in this pose. Start by lying down to get the hips open while maintaining an elongated spine. Move through variations of virabhadrasana 1 with the back leg bent to access a deeper stretch in the ankle and calves. Turn your chair pose into the first stage of a squat position, or malasana. You will be able to access some of the moves in a deeper way by having a towel or rolled yoga mat or blanket on hand.