Yoga pose
Ankle-to-Knee Pose is a seated hip opener where the shins stack as comfortably as they can. It asks for external rotation in the hips, but the shape does not need to look square to be useful.
Typical hold: 30 to 60 seconds per side, or 5 to 8 slow breaths
Timing: 5 slow breaths per side · 30 seconds per side · 45 to 60 seconds per side
This pose works into the outer hips and glutes while also asking you to sit upright with some steadiness through the spine. Many people feel it strongly without needing a deep fold. If the knees lift high or the stacked shape is not available today, props or a simpler alternative usually make the pose much more workable.
If the top shin keeps sliding toward you, place your hands beside the shins and lightly draw the feet away from the pelvis. That small action often helps the legs stack more clearly without pushing on the knees.
Sit on one or more folded blankets or a block so the pelvis can tip forward more easily and the spine can stay upright.
Place a block or folded blanket under the top knee if it hangs far from the floor. This reduces the feeling of the leg pulling downward.
Keep the hands behind you or by your hips and remain tall instead of folding forward. This often gives enough sensation in the outer hip already.
Lie down, cross one ankle over the opposite thigh and stay there or draw the legs in gently.
Use this if sitting upright is difficult or if floor sitting makes the hips and back feel strained.
Sit with the soles of the feet together and knees opening out to the sides, with support under the thighs if needed.
Use this if the stacked-shin shape bothers the knees or feels too intense in the outer hips.
Sit in a simple cross-legged seat on height and work on an upright spine with relaxed breathing.
Use this if the pose is too strong today or if getting the shins to stack is not practical for your body.
Stay vertical with the hands beside the hips or slightly behind you, focusing on even sitting bones and steady breath.
From the stacked-shin position, hinge forward a small amount from the hips while keeping length through the front of the body.
Use folded blankets under one or both knees, or sit on height, to reduce strain and make the shape more sustainable.
Sharp pain in the knee, hip, or groin during Ankle-to-Knee Pose is a sign to come out and switch to an easier variation. Repeated pain here is worth getting individual guidance on before trying to stack the legs more deeply.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
No. For many bodies, especially tighter hips, the knees will sit higher and the ankles may not line up exactly. The pose can still be useful as long as the feeling stays mainly in the outer hips rather than the knees.
That usually means the hips are asking for a smaller version. Sit on height, support the top knee, keep both feet gently flexed, and stay upright instead of folding. If the knee still feels pinchy, switch to a reclined figure-four shape.
Only if the upright version feels steady and your back can stay long. A small hinge is enough. Many people get a clear outer-hip stretch without folding at all.
Lift your seat on folded blankets or a block. That simple change often gives the pelvis room to tip forward so the spine can lengthen more naturally.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
