Yoga For Ankle And Foot:
Usually, we ignore our legs until some serious issue occurs. This yoga for ankle pain will help you avoid the ankle and foot problems and make them strong, supple and stable. In case, if you have flat feet add some more yoga and flat feet exercises in your exercise routine.
It is said that when it comes to ankles, you need to check with 3 S-es:
- supple so they are flexible;
- strong, so they support your weight;
- stable, so you remain balanced.
All these help will you perform a variety of actions and activities.
Yoga For Ankle Pain And Foot Stability:
1. Tadasana (Standing Pose):
This yoga for ankle pain pose stretches the whole foot, especially the arch. It engages the thighs, activates the calf muscles and strengthens the knees.
It stretches and lengthens all the long muscles of the body, while also opening the spinal, shoulder and hip joints.
This pose strengthens the muscles of the neck, lower back, abdomen
Tadasana looks like simple standing but there is a particular way to set every part of the body in the asana. Let’s get into detailed steps of tadasana.
At first, practice the tadasana with standing against the wall to maintain the correct posture, with hips towards the wall and the ankles a few inches away from it.
- Stand with the feet hip-distance apart grounding the feet. Lift the energy from the ground up towards the torso.
- Gently extend the spine maintaining natural curve, by tucking the tailbone down towards the earth and the pelvis in towards the body.
- Roll the shoulders up towards the ears and drop them down towards the hips. Focus on the breath.
- Inhale; raise the arms up towards the sides, with the shoulders touching the wall, and the palms facing forwards, stretching and extending the torso.
- Exhale; bring the arms down. Repeat 5 to 10 times; relax.
- Inhale; raise both the arms up towards the ceiling with the palms parallel, make sure the shoulders are pressing down towards the hips.
- Exhale; bring the arms down towards the body. Repeat 5 to 10 times; relax.
2. Vajrasana (Thunderbolt pose):
This pose puts some pressure on the toes and stretches the arches and the ankles.
ajrasana is an excellent stretch for your shins, ankles, quads and lower back. Also, calms the mind and body very effectively and is also good for the digestive system.
- Kneel with the knees closer, stretch out your toes backward and big toes touching each other. (Practice with a blanket under your feet for 30 seconds at a time. You can eventually learn to sit for as long as 20 minutes in this miraculous pose.)
- Place your buttocks in the space between both of your heels separated but big toes touching.
- The spine and head should be straight and relaxed.
- Breath normally closing your eyes and relax the whole body.
If there is an injury in the knee, ankle or shoulder should not attempt this pose.
This asana also lends itself to some nice variations:
You can hold your heels, raise your hips and throw your head back into a camel ( Ustrasana) posture to stretch your abdominals. Sit back again, and this time push your nose to the ground for a deep lower-back stretch in child’s pose ( Balasana).
3. Malasana (The Sumo Pose):
This can truly change the way you use your body as squatting has a deep positive impact on mobility and balance.
Malasana stretches several lower-body major muscle groups. Strengthens and makes ankles flexible, increases mobility in the hips, stretches the back and soothes back pain.
- Squat as deep as you can.
- Push your knees out with your elbows, hold a namaste near your chest, breathe.
Since the ankles are a joint – and a pretty complex one – the main focus of exercising the ankles is on moving the joint through the full extent of their possible movement. This can be done sitting in a chair, or sitting on the floor as shown in the photos below.
Repeat each of the following exercises about 5 times. It doesn’t hurt to do this more than once a day, especially if you spend a lot of time sitting.