Seated Yoga Poses To Strengthen Your Ankles

I recently sprained my ankle and due to doctor’s orders I wasn’t able to carry out my normal yoga practice. Fortunately I’m recovering from the sprain but I’ve found that I have very little muscle strength in the ankle and although the swelling has disappeared the ankle still feels very tender.

Now that I’m able to resume ‘light exercise’ I’ve been concentrating on strengthening the muscles around my ankle and these seated exercises although challenging to begin with have really helped.

 

Easy Pose (Sukhasana)

Sounds blissful doesn’t it, but it’s not as easy as it sounds when you’re recovering from a sprained ankle believe me!

• Start by sitting on the floor in a cross-legged position with your right ankle crossed over your left. I like to sit on a foam block or blanket to give me a little extra height and comfort.
• Relax your legs down as close to the floor as you comfortably can.
• Place your palms on your knees.
• Lengthen your tailbone and sit up tall and straight.
• Sit here for a couple of minutes and then change the cross of your legs so you achieve balance on both sides.

 

Hero Pose (Virasana)

• Kneeling down with your thighs and ankles together and your toes tucked under your buttocks.
• Lengthen your tailbone and sit up straight and tall.
• Looking straight ahead, rest the palms of your hands on your thighs and relax your shoulders.
• Use a foam block or blanket underneath your buttocks if your sacrum doesn’t touch the floor.
• Sit here for a few breaths.
• As the ankles get stronger you can stay in the pose for longer.

 

Garland Pose

• Squat with your feet together or as close together as you can.
• Separate your thighs so they’re slightly wider than your torso.
• Lean forward and place your elbows against your inner knees and bring the palms of your hands together.
• You can stay in this pose for as long as is comfortable.

 

Child’s Pose (Balasana)

• Sitting on the heels of your feet, fold your torso over your thighs and rest your forehead on the floor in front of you.
• Stretch your arms out in front of you or by your sides (wherever you feel comfortable) and stay here for a few breaths.

We take our bodies for granted and it’s only when you can’t use a particular part of your body that you realize just how much you use it and depend on it. When you think of the amount of time we spend on our feet and ankles these poses are great to use even when you’re not recovering from an injury and just to build up muscle strength.