Stretch and Flex Exercise #20


	Stretch and Flex Exercise #20 Ankle to Nose

first picture of ankle to nose stretch

Lie flat on your back with your chin tucked

Have a slight pelvic tilt

Bend your knees, keeping them high, while your feet remain flat on the mat

Bring one ankle up and cross the opposite leg at the knee

second picture of ankle to nose stretch

Breathe slowly and deeply, exhaling as you extend the stretch

Lift your upper leg towards your chest

You should feel your spine, neck, and the back of your head pressing against the mat

Release your ankle to your knee (resting place)

Repeat the stretch with your other leg

third picture of ankle to nose stretch

Stretch variation: Bring one ankle up and cross the opposite leg at the knee

Raise your lower leg off the mat, bringing it toward your chest

Hold your lower leg with both hands at the thigh, gently bringing both legs closer toward your chest

Repeat the stretch with your other leg

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