5 Yoga Poses To Strengthen the Ankles

by Ravi Ram

Yoga is a wonderful practice that not only helps us stay physically fit but also benefits our mental well-being. It provides a holistic approach to healing and offers relief for various aches and pains in our bodies. If you’re dealing with aching ankles, try incorporating these easy and effective yoga poses into your routine for some much-needed relief.

1. Forward Facing Dog:
The Forward Facing Dog pose is a traditional yoga pose that helps stretch and relieve tension in the ankles, along with providing relief for back pain and sciatica. To practice this pose, start by getting on all fours with your hands aligned under your wrists and knees under your hips. Press into your hands, tuck your toes, and lift your knees off the ground, raising your sitting bones toward the ceiling. Slightly bend your knees and lengthen your spine and tailbone. Hold this pose for at least one minute, paying attention to the alignment of your hips and shoulders.

2. Tree Pose:
The Tree Pose is great for improving balance, strengthening the legs and back, and giving you a sense of grounding. To practice this pose, stand straight and place your right foot high up on your left thigh, with the sole of the foot flat and firmly pressed. Keep your left leg straight and find your balance. Inhale deeply, raise your arms over your head, and bring your palms together. Keep your spine straight and take a few deep breaths. Slowly exhale while bringing your hands down and releasing your right leg. Repeat the same with the other leg.

3. Chair Pose:
The Chair Pose is effective for improving balance, cardiovascular health, and resilience. It primarily strengthens the core, thighs, and ankles, while also improving posture and joint strength. To practice this pose, stand with your feet wider than hip-width apart and lift your arms to the height of your ears, stretching them straight and parallel with your wrists and fingers extended. Bend your knees, keeping your thighs and knees parallel, and lean your torso forward at a right angle with the tops of your thighs. Hold this pose for 30 seconds to one minute.

4. Child’s Pose:
The Child’s Pose is a gentle and relaxing pose that stretches the hips and back. To practice this pose, start by kneeling and sitting on your heels. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. Place your arms next to your legs, palms facing up. Take slow and deep breaths, inhaling and exhaling, and try to complete at least eight breaths. If resting your forehead on the floor is difficult, you can modify the pose by folding your arms and resting your forehead on your arms.

5. Mountain Pose:
The Mountain Pose is a foundational pose that enhances body awareness, improves alignment, and reduces the risk of injury. To practice this pose, stand with your feet together, ensuring that your big toes touch each other. Lift and fan out your toes and then drop them back to create a solid wide base. Ground down through your feet and calves, engage your quadriceps, and draw them upward. Rotate both thighs inward, maintain the natural curves of your spine, and draw your belly slightly in. Widen your collarbones, align your shoulders with your pelvis, and release your shoulder blades down your back. Hold this pose for 5 to 10 breaths.

Incorporate these easy and effective yoga poses into your routine to find relief from aching ankles. Remember to listen to your body, practice with awareness, and consult a yoga instructor if needed. With regular practice, you’ll experience the benefits of these poses and feel more relaxed and rejuvenated.

You may also like