Yoga For Ankle Pain (For Strong, Supple And Stable Foot)

Yoga For Ankle And Foot:

Usually, we ignore our legs until some serious issue occurs. Yoga asanas, this yoga for ankle pain will help you avoid the ankle and foot problems and make them strong, supple and stable. In general, movement is important for joints, if done consciously with yoga for joints it’ll be much more effective. If you have flat feet add some more yoga and flat feet exercises to your exercise routine.

Yoga For Ankle Pain

It is said that when it comes to ankles, you need to check with 3 S-es:

  1. supple so they are flexible;
  2. strong, so they support your weight;
  3. stable, so you remain balanced.

All these help will you perform a variety of actions and activities.

Yoga For Ankle Pain And Foot Stability:

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 and pelvis. Lung capacity increases, and the respiratory muscles become firmer. Regular practice of this asana not only strengthens the body but also makes it flexible.

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.


Tadasana Steps:

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.

  1. Stand with the feet hip-distance apart grounding the feet. Lift the energy from the ground up towards the torso.
  2. Gently extend the spine maintaining natural curve, by tucking the tailbone down towards the earth and the pelvis in towards the body.
  3. Roll the shoulders up towards the ears and drop them down towards the hips. Focus on the breath.
  4. Inhale; raise the arms up towards the sides, with the shoulders touching the wall, and the palms facing forwards, stretching and extending the torso.
  5. Exhale; bring the arms down. Repeat 5 to 10 times; relax.
  6. Inhale; raise both the arms up towards the ceiling with the palms parallel, make sure the shoulders are pressing down towards the hips.
  7. 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.

Yoga For ankle pain - Vajrasana (Thunderbolt pose) -  Women kneeling placing the buttocks  in the space between heels separated but big toes touching. 

This is an excellent stretch for your shins, ankles, quads and lower back.

Vajrasana Steps:

  • 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.

Yoga for ankle pain (Malasana) :  Women squatting deep, pushing the knees out with elbows holding namaste

Malasana Steps:

  1. Squat as deep as you can.
  2. Push your knees out with your elbows, hold a namaste near your chest, breathe.

Ankle Exercises:

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.

Is yoga good for ankle pain?

Ankle injuries can impede all manner of physical activity, particularly your regular yoga practice. But once the swelling has gone down and the healing process is underway, yoga can be the key to helping your ankle ligaments recover in a safe and effective way.

Which asana is good for ankle pain?

When you do Virasana, you will improve the range of motion in your ankles. The asana also helps improve side to side abilities. Wrapping a strap around the ankles would give it the right support and optimal strength which will benefit the ankle joints.

Why do my ankles hurt when I do yoga?

If you have had an ankle injury, the neural receptors in your ligaments could have difficulty communicating with your brain about your ankle position.

Does Tree Pose strengthen ankles?

Yes. This grounding and graceful balancing posture will strengthen your legs and ankles, open your groins and hips, and improve your overall focus.

Which asana helps to strengthen ankles and also improves balance?

Garudasana or Eagle pose: Focusing on your feet in this posture will help you build a firm and level foundation. The asana builds your ankle strength and improves your balance while strengthening your legs.

Is yoga good for ankle pain?

Ankle injuries can impede all manner of physical activity, particularly your regular yoga practice. But once the swelling has gone down and the healing process is underway, yoga can be the key to helping your ankle ligaments recover in a safe and effective way. 

What exercise is good for ankle pain?

Ankle Rotations: Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back to the right. Hold for 10 seconds then return to starting position. Repeat 20 times for each leg.

Does yoga strengthen your ankles?

By increasing strength, flexibility, and balance in the ankles, you can protect yourself from injuries. What’s a great way to improve your ankle health? Yoga! 

Which asana should be avoided if someone having ankle injury?

Supta Virasana or Reclining Hero pose is excellent for opening your hips and front legs. But people suffering from knee and ankle injury should avoid this yoga pose. 

How do you fix a weak ankle?

Make Lifestyle Changes Lose Weight. Being overweight is a major factor that can lead to weak ankles. … Use Correct Footwear. … Warm Up and Cool Down When Exercising. … Write the Alphabet Using Your Toes. … Standing Calf Raises (Standing on Tiptoes) … Flex and Stretch (Pointing the Feet) 

How can I strengthen my ankles?

Resistance push Sitting in a chair, raise your foot off the floor, and place a resistance band under the ball of your foot, holding the ends of the band with your hands. Slowly flex your ankle down as far as you can. Then slowly return your foot back to the starting position. Repeat 10 times on each foot. 

How can I make my ankle heal faster?

  • Rest. Avoid doing the activity that caused the sprain, such as running or playing sports. 
  • Ice. Using ice packs can help reduce swelling and pain.
  • Compression. Taping the sprained toe to an adjacent healthy toe can be helpful. 
  • Elevation. 

What stretches to do to strengthen ankles?

To do this: Sit comfortably with your left leg crossed over your right knee. Hold your right foot with your hands. Then use your right hand to bend your left toes and ankle downward, like you’re pointing your toes. You should feel this stretch on the front of your ankle and your foot. 

Is yoga good for your feet?

Yoga can help you develop balanced alignment in your feet, which can pay off with better alignment throughout your body, Brourman says. It can also prevent and heal foot problems such as plantar fasciitis, bunions, and shin splints. When doing yoga, consciously stretch and engage your feet.

How do I know if my ankle pain is serious?

See a GP if: ankle pain is stopping you doing normal activities. the pain is getting worse or keeps coming back. the pain has not improved after treating it at home for 2 weeks. you have any tingling or loss of sensation in your foot. you have diabetes and foot pain – foot problems can be more serious if you have diabetes.

Can turmeric help sprained ankle?

Turmeric: It does far more than bring a unique flavor to our food. This will even relieve our hurts and soothe the swelling induced by the sprain. This may also avoid blood clots, increase the blood supply, and resolve skin and gastrointestinal issues.

What are the signs of arthritis in your ankles?

Symptoms of foot and ankle arthritis often include: Tenderness when you touch the joint. Pain when you move it. Trouble moving, walking, or putting weight on it. Joint stiffness, warmth, or swelling. More pain and swelling after you rest, such as sitting or sleeping. 

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