Vajrasana 

1. Sit upright on the heels, with the knees level and facing forward. Be on the centers of the feet. To prevent strain, sit on folded blankets to lift the lower back and to make the legs comfortable. 

Place a thinly folded towel behind the knees. 

For stiff feet and ankles, kneel with the shins on two or three or blankets, with the feet hanging over the edge. 

2. Take the feet a little apart and sit on the edges of the heels. Lift the buttocks for a moment and, with the fingers, ease the outer calf muscles to the sides and aways from the knees. Then separate the feet still further and site between them. Keep the knees together. 

3. Turn the arms out and place the hands on the feet, fingers on the toes. Revolve the thighs and knees outward so that the shins face the floor and the front thighs face the ceiling. Center the trunk and stretch both sides up evenly. Keep the head straight and draw the gaze inward. Once the legs and comfortable, stay for 5 to 10 minutes. 

Release the legs.