This is a seated ankle eversion stretch to help your ankle mobility into eversion. You will need a yoga block and a small wedge for the outside of the foot. Align your hips, knees and feet with the yoga block between your knees. Slide the wedge under the outside of your foot. Hold the stretch for 1-2 minutes. After your passive stretch, try to push the outside of your foot down into the wedge (PAILs contraction) ramping up the contraction slowly to 30%- greatest safest effort and hold for 10seconds. Relax and then try to evert your foot more (RAILs contraction) without moving your knees, ramp up slowly and hold for 10s.