Poses for Your Ankles

Because there's more to life than hip openers.

Fire up your abs for this difficult asymmetrical arm balance, Eight-Angle Pose.

A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.

Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.

You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.

Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.

A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.

Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.

Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.

Bump up your energy (and confidence!) by bending back into Camel Pose. Ustrasana counteracts slouching and relieves lower back pain with a generous, heart-opening stretch.

Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.

As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.

The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.

This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.

This joint plays an important role in knee and foot health, balance, and more. Here’s what you need to know about your ankles.

Your yoga practice is an excellent way to give your ankles the attention they deserve, helping to reverse past damage and keep you injury free for years to come.

Iyengar Yoga Instructor Julie Lawrence gives advice for how to recover gently from an ankle sprain.

Try this simple warm-up to promote safe practice and healthy joints.

Twister, anyone? The pose that ties you up in knots also loosens up your mind, as you ride the wave of wobble.

Grit your teeth and curse your teacher or give your body the support it needs to get more out of the pose.

Yogis do it better—yet again. Trade your slouch for a squat to strengthen your ankles and abs and extend your spine.

When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.

Eka Pada Rajakapotasana II allows you to stretch the entire front body and deep into the hip flexors to strengthen your back and improve posture.

This variation of High Lunge, sometimes called Crescent Pose, is a great preparation for the full version of Virabhadrasana I (Warrior I Pose).

Give your feet just a little attention, and your whole body will feel better.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

Virasana can be deceptively difficult for beginners. Learn how to modify it for your body.

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.

Blow off some steam, wake up your face, and lighten up your practice in silly Simhasana.

In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.

Heron Pose is an intense hamstring stretch. You may need to give Krounchasana some time.

Lay Virasana back and to take the stretch in the thighs and ankles up a notch.

Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.

Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.

Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.