The ankles allow you to move your feet inward, outward, up and down in circular directions. Yoga asanas, also known as poses, help stretch the muscles that make these movements possible. With more flexible ankles, you will be less likely to suffer an injury. This is not only beneficial for sports, but also in daily living.
Upward-facing Dog
The upward-facing dog stretches the anterior tibialis muscles that run down the front of the shins to the top of the ankles. This asana is performed from a face-down position on the floor. Position your hands right under your shoulders, flatten the top of your feet on the floor and move your legs together. Steadily push your chest off the floor, arch your back and look up at an angle. As you do this, lift your thighs off the floor so your feet and hands are the only points of contact. Hold for 30 to 45 seconds and slowly release.
Warrior II
Warrior II is performed in a standing position and it places more emphasis on the outer ankle area. Start by taking a wide step forward with your right foot, turning your right foot 90 degrees to your body. After turning your left foot in slightly, raise your arms up at your sides and bend your right knee to lower your body down. Once your thigh parallels the floor, hold for 30 to 45 seconds. Slowly rise back up and switch sides. Keep your arms parallel to the floor and palms facing down throughout.
High Lunge
A high lunge stretches the Achilles tendons and calves, which run down the back of the lower leg behind the ankle. Begin with your feet together and take a step forward with your left foot. As you do this, raise your arms above your head and turn your palms to face each other. Slowly lower yourself down by bending your left knee and reach your arms up as high as possible. Hold for 30 to 45 seconds, slowly release and switch sides. When doing this pose, keep your back leg straight.
One-legged King Pigeon Pose II
A one-legged king pigeon pose II is performed on the floor in a partial kneeling position. Start in a full kneeling position and carefully step your left foot forward. When you do this, level your thigh to the floor and ensure your knee is bent 90 degrees. Then lift your right foot off the floor behind your body and grasp the top of it with your right hand. Keeping your back straight and gaze fixed forward, pull your foot toward your body as close as possible. Hold for 30 to 45 seconds, slowly release and switch sides.
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