NEWSLETTER SIGN UP

GO

Search this website

Menu

How Yoga Can Help Ankle

Dorsiflexion
February 26, 2017

This article is a continuation of Yoga for Healthy

Ankles & Knees Part 1, and part of a series
discussing the biomechanical connections between
the feet, ankles, knees and hips and how they all
impact knee health.

Smart yoga for ankle dosiflexion

Many yoga poses can help increase ankle dorsiflexion
range of motion, especially if you practice them
intelligently with the right cues and props. All of the
variations described below work by lengthening muscles
and tendons on the back of the shins and ankles, and by
increasing the dorsiflexion angle at the front of the foot
and ankle.

It should be noted however that some people have

genetically stiff ankles. They are just born that way! For
example, some bodies will never be able to press the
heels down to the floor in downward facing dog pose. But
that doesn’t mean you can’t try* (see pointers below).

*As ever, never practice yoga aggressively or try to ‘win’

at the pose through sheer force of will. Instead, breathe
softly and rhythmically as you practice, and stay
present to listen to your body’s responses.

Here are several variations on

classical yoga poses you could try:

Left to right: Adho Mukha Svanasana with heels at the wall;

Utkatasana; Virbhadrasana1; Malasana with heel support

Adho Mukha Svanasana (downward facing dog

pose)

Try this pose with your heels pressed firmly back

at a wall. After a short hold begin to slide your
heels down the wall any amount you can, to the
floor if possible, lengthening the back of the calves
and shins as you go.
Another way to play with this pose is to enter it
from Uttanasana (standing forward bend pose).
With your back to a wall and your feet hip width
apart, put your hands on the floor and walk the
backs of your feet, calves, thighs and buttocks snug
into the wall. Press the legs firmly back and push
the heels firmly down. From this position begin to
walk your hands forward into the room into
downward dog pose. Do not let your heels lift off
the floor. Unless you have flexible ankles you will
likely be in a shorter than usual dog pose. From
here begin to inch your hands forward while
keeping the heels down. Gradually lengthen the
back of the legs, and the distance between the
hands and feet. Lastly, still keeping your heels
down, try to bend the knees. This will shift the
stretch into the deep calf muscles.

Utkatasna (chair pose)

From Tadasana (mountain pose), stretch your arms

above your head. Shift your weight back into your
heels and press them down strongly as you bend
both knees into chair pose. Do not lift the heels
from the floor! After a few rounds of breathing, see
if you can bend deeper at the ankles while keeping
the heels to the floor. Press both heels down evenly.

Virabhadrasana 1 (warrior pose 1)

Try this pose with the back heel at the wall. Using
the same actions as downward dog above, press the
back leg heel into the wall and down. Don’t let the
back leg heel lift as you bend your front leg
forward into warrior pose.

Malasana (garland pose)

Like above, keep the heels on the floor in this

squatting pose. If they won’t stay down place a
small, firm lift under your heels and press the
heels firmly down into it. Only take as much lift as
you need. With regular practice you might be able
to gradually lower the lift.
You can also play with using a heel lift to press
into in the other poses above.

To work directly with the talus bone, see this post

on yoga for healthy feet and knees.

Connect
For more yoga articles, updates, classes and workshops,
sign up for my newsletter at the top of the page or like on
Facebook at Ann West :: Iyengar Yoga. You can contact
me directly by email or call (858) 224-2484.

© 2017 by Ann West. All rights reserved.

Filed Under: Anatomy, Ankles, Feet, Knees, Yoga Asana

Leave a Reply
Your email address will not be published. Required fields
are marked *

Comment

Name *

Email *

Website

POST COMMENT

©East West Yoga

(858) 224-2484 | info@eastwestyoga.com

Developed by Tiny Frog