Stretching the muscles before any exercise (including yoga) is key to a safe experience, and yet the ankles are often ignored; interesting, considering an ankle sprain is the most common type of sports injury. Many yoga poses can help protect the ankles, increasing strength, balance and flexibility so sprains are less likely to occur. Here are 4 yoga poses for the ankles:
Mountain pose is a standing pose that strengthens the ankles, knees and thighs, while also reducing flat feet. To get into the pose, start with your feet close together, your heels just barely apart. Lift your toes and spread them out onto the floor, distributing your weight evenly on the inner and outer sections of your feet. Drop your tailbone toward the floor, slide your shoulder blades down your back, and let your arms hang strongly by your sides with your palms facing forward. Hold the pose for 30 seconds to one minute.
Lotus pose is a sitting pose that stretches both the ankles and the knees. If you have tight hips, you may wish to prepare for the pose by bringing your knee up toward your armpit and rotating it around a few times. Start sitting evenly on your sit bones with your legs out in front of you. Place your left foot on top of your right thigh, and your right foot on top of your left thigh, keeping your heels close to your abdomen and the soles of your feet facing upward. The knees should touch the floor (use yoga blocks, yoga bolsters, or pillows under the knees if necessary to take any strain off the knee joints. Hold the pose for a few seconds. After you have tried the pose a few times, hold for one minute.
*Modify this pose as seen in the picture. Careful as not to put pressure or strain on the knees especially if you have any knee problems.
Also called a yogic squat, garland pose stretches the ankles while also toning the abdomen. To get into the pose, squat down on the floor with your feet about hip-width apart. Your feet should face outward at about a 45-degree angle. If you can't keep your heels pressed to the floor, put a folded mat or blanket under them. Your knees should face the same direction as your ankles to prevent possible injury. Press your hands together in prayer position as you press your elbows into your knees and lift your heart upward. Hold the pose for 30 seconds to one minute.
Hero pose is a sitting pose that stretches and strengthens the ankles. Start in a kneeling position with your feet a little more than hip distance apart and the tops of your feet pressing down on the floor. Sit down on the floor between your feet and slide your shoulders down your back. If you can't comfortably sit on the floor, place a yoga block under your buttocks (as seen in the picture) for support. Sit up straight, with your sternum lifted, and rest your hands on top of your thighs. Hold the pose for 30 seconds to one minute. You may eventually wish to hold the pose for as long as five minutes.
All 30 Minute Sequence 30-minute Sequence 8 Limbs Of Yoga Ashtanga Yoga Ayurveda Beginner Yoga Bhakti Yoga Breathing In Yoga Chakras Dosha Evening Yoga Practice Gentle Yoga Hatha Yoga Hip Openers History Of Yoga Home Yoga Insomnia Learning Sanskrit Lotus Pose Mantras Meditation Meditation For Beginners Meditation For Children Meditation For Sleep Moon Salutations Morning Yoga Om Mantra Partner Yoga Patañjali Pillars Of Yoga Practice Of Yoga Pranayama Prenatal Yoga Restorative Yoga Setting An Intention Shoulder Openers Sun Salutations Types Of Yoga Ujjayi Breathing Yama And Niyama Yin Yoga Yoga And Meditation Yoga At Work Yoga Benefits Yoga Blocks Yoga Breathing Yoga Class Yoga Diet Yoga Etiquette Yoga Exercise Yoga For A Cold Yoga For Adrenal Fatigue Yoga For Arms Yoga For Arthritis Yoga For Babies Yoga For Baby Yoga For Back Pain Yoga For Beginners Yoga For Better Posture Yoga For Fertility Yoga For Glowing Skin Yoga For Hamstrings Yoga For Health Yoga For Heartburn Yoga For Insomnia Yoga For Lower Blood Pressure Yoga For Men Yoga For New Parents Yoga For Pain Yoga For Shoulders Yoga For Spine Yoga For Stress Yoga For Stress Relief Yoga For The Ankles Yoga For Two Yoga For Women Yoga Injuries Yoga Inversions Yoga Mats Yoga Nidra Yoga Poses Yoga Poses For Beginners Yoga Poses For Men Yoga Questions Yoga Retreats Yoga Sequence Yoga & Spirituality Yoga Sutras Yoga Tips