If you want to get your heels closer to the floor in Downward Dog, "ankle mobility is necessary," Randall said. This pose will improve your flexibility in your ankles while opening up your hips.
- Stand with your feet slightly wider than your hips. Bend your knees and lower your hips toward the ground, as low as you can go while keeping your heels on the ground.
- Bring your palms together at your heart centre, and firmly press your elbows against the inside of your knees. This will help to open your hips even farther. Shift weight onto your heels, and lengthen the crown of your head toward the ceiling.
- Hold the pose for five deep breaths.