Yoga benefits your entire body, including your ankles. You strengthen and stretch ankles during yoga exercise. Strong ankles support your body weight as you walk, run, cycle and dance. Flexible ankles prevent injuries by allowing for increased range of motion in your feet. If you step in a hole or bump into a curb, a flexible ankle accommodates the misstep and easily bends and straightens, as opposed to a tight ankle twisting and resisting the motion.
Bow
Bow pose stretches the front of your ankles. Lie face down on the floor. Bend your knees and grab your left ankle with your left hand and your right ankle with your right hand. Keep your knees hip-width apart. Inhale and lift your head, chest, arms and legs toward the ceiling. Squeeze your shoulder blades together and open your chest. Maintain bow pose for 20 to 30 seconds. Breathe deeply as you hold the pose still. Rest and repeat, if desired.
Reclining Hero
Reclining hero pose stretches your ankles. Kneel on the floor with your feet parallel to each other and hip-width apart. Sit between your feet. This is hero pose and you can remain here to stretch your ankles. To recline the pose, place your hands behind you on the floor as you slowly lower your back all the way down. Extend your arms straight back and rest them on the floor, palms facing up. Maintain reclining hero pose for one minute. Gradually increase your time in this pose to five to 10 minutes.
Eagle
Eagle pose strengthens and stretches your ankles. One ankle is strengthened at the same time the other is stretched. Stand on your left foot and cross the top of your right leg over the top of your left leg. Point the toes of your right foot and place the top of your right foot on the back of your lower left leg. Extend your arms in front of your body. Cross your left arm over your right arm slightly above the elbows. Bend your elbows. Press your forearms together and touch the backs of your hands to each other. Balance on your left foot for 15 to 30 seconds. Release and repeat on your right foot.
Half Lotus
Half lotus is a seated meditation pose that stretches your ankles. Sit in a comfortable cross-legged position on the floor. Place your right foot underneath your left leg and close to your left hip. Place your left foot, sole side up, on top of your right leg near your right hip. Maintain for one to two minutes. Uncross your legs and cross them with your right foot on top of your left leg. As your flexibility improves, try to complete lotus pose with each foot on top of the opposite leg at the same time.
