In Table position, on your hands and knees, keep your legs together as you sit on your heels. Keep your feet parallel to each other, stretching through your inner feet and keeping your inner ankles together. Keep your toes parallel to each other and stretch them toward the wall behind you. If the front of your ankles do not touch the floor, place a rolled towel or cloth under them. If your knees are uncomfortable, place a rolled cloth tight in the back of your knees. Relax with your hands on your thighs. Hold your spine in a neutral position, without rounding or arching your back.

A variation, to stretch the bottom of your feet, is to curl your toes under as you sit on your heels.