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.
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.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.
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.
Glute and Hamstring activation can be used to compliment the quad and hip flexors for a balanced practice. Conscious Muscle Control: Hamstrings and Glutes is a video course designed to teach you how to activate your glutes and hamstrings at will. You'll also develop the ability to feel them activate and relax.
Learn how to activate your quads and hip flexors so that you can use them at will. Conscious Muscle Control: Quads and Superficial Hip Flexors not only teaches you how to activate and relax your quads and hip flexors at will, it also teaches you how to feel when they are active and when they are relaxed. This clearly defined awareness can help you get more in touch with your body.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.
Exercises in muscle control 1 teachers you how to activate and relax your knees, hips, front and back of the leg and also inner and outer thighs. These activations can be used in standing poses as leg strenghtening exercises and to improve flexiblity.
The transverse abdominus muscle can affect the SI joint, lumbar and lower thoracic spine stability, used in various diaphragmatic breathing techniques and act as a tension adjuster for the rectus abdominus.
Effectively Activating Transverse Abdominus can mean better stability for the SI Joint as well as for the lumbar and lower thoracic spine.
Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.
Make balancing easier. Use pressure sensitivity to feel your center of gravity.
Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.
A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.
The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.
Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?
Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.
How is tensegrity maintained at the joints even as the body adopts non-tensegrity postures or movements?
Why being present is the oppositve of thinking and how to utilize both modes effecively.