Yoga for ankle and foot mobility

Life & Style

All these asanas will help you a variety of actions

When it comes to ankles, look at the three S-es: supple so they are flexible; strong, so they support your weight; and stable, so you remain balanced. All these help will you perform a variety of actions and activities.

TADASANA (mountain pose)

With feet together or hip distance apart, ground the feet into the earth, lifting the energy from the ground up towards the torso.

Tuck the tail bone down towards the earth and the pelvis in towards the body, creating an extension through the spine, keeping the natural curvature of the spine.

Roll the shoulders up towards the ears and drop them down towards the hips. Focus on the breath.

Inhale; raise arms up towards the sky, stretching and extending the torso up and interlocking the fingers.

Exhale; lift the entire body up on the toes, pressing them down towards the ground. Engage the thighs and the hips, maintaining the extension of the spine. Fix your gaze at a point in front and breathe deeply for 5 to 10 breaths, balancing on the toes.

Inhale; release the pose and gently place the heels and arms down.

Repeat this pose 5 times; relax.

Benefits: This pose stretches the whole foot, especially the arch. It engages the thighs, activates the calf muscles and strengthens the knees.

VAJARASANA (thunderbolt pose)

Kneel on the floor. If you like, you can place the knees on a bolster. Place the hips on the ankles. Tuck your toes under so that you are bearing your weight on the balls of the feet. Straighten the spine and contract the thighs. Place the palms in a namastey position.

Pressing the toes on the floor, Close your eyes and hold the pose for 1 minute with 10 breaths.

When you want to come out of the pose slowly lean onto your hands and knees, lifting the toes up without moving them at first. Feel the rush of energy in your feet before you move the toes gently.

Benefits: This pose puts some pressure on the toes and stretches the arches and the ankles.

MODIFIED MALASANA (garland pose)

Kneel on the floor. Place the hips on the ankles, and the palms on the floor. Tuck your toes under so that you are bearing your weight on the balls of the feet. Separate the knees a little distance apart.

Inhale; raise the knees off the floor balancing the entire body on the toes. Lift the arms and place the elbows on the thighs and join the palms in namastey position. Contract the abdominal muscles and keep the spine straight.

Hold the pose for 8 to 10 breaths. Slowly release the pose by placing the palms down and sitting in child pose.

Benefits: This pose puts some pressure on the toes and stretches the arches and the ankles.

The writer discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject.

Source: thehindu.com

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