If you can't kneel because your ankles are too tight then these toe and ankle stretches may help. The key in all of them is to activate (and then relax) the toes by pressing them into the floor. I've also include simple movements that help you to add weight to the stretch and then take it off. In all cases work slowly and smoothly. Smoothly add weight and smoothly subtract it again.
To learn to kneel comfortably as shown below, start of on all fours.
Slowly move your hips and torso backwards . When your weight is off of your hands you can lift your hands. As you move your hips back bring your torso slowly upright. Press your toes down into the floor as you do so. Stop when you need to and slowly and smoothly return to the starting position. Repeat a few times (x3 or more) seeing if you can go a little bit further each time.
If your knees hurt when you do this, then work at sitting up slowly, and stop before the onset of knee pain.
Remember to press your toes into the floor as you sit back. Relax your toes as you go forwards again.
Try to push the tops of all ten toes evenly into the floor.
You will probably need several weeks (or months) of practice before you can knee comfortably. Once you can kneel comfortably you can increase the stretch by leaning back and placing your hands on the floor.
Slowly lift your knees to stretch the fronts of the ankles and the toes, then lower the knees.
Move slowly. Stop if you need to.
A stretch for the bottoms of the toes is to kneel with the toes tucked under.
Bend forwards initially with hands on the floor. This is the relaxed or resting position. Slowly sit up while pressing your toes into the floor. Then slowly bend forwards again and relax your toes.
Once you can get your butt to your heels, hold the seated position. Slowly press your toes down and then relax them.
Lengthen your spine as you press your toes down. Then relax your spine as you relax your toes.
To increase the toe stretch your can try walking your knees a little bit forwards (away from your toes.)
To stretch the backs of the ankles you can use the downward facing dog yoga pose. First try lifting your heels as high as possible. Then to help touch your heels to the floor (and stretch your ankles) focus on pulling upwards on the fronts of your feet.
You may also find this ankle stretching video on youtube helpful.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.