Yoga Yoga Poses Yoga Asanas Ankle Bending

Related Articles

• Ankle Strengthening Exercises For A Foot Drop Foot drop (also known as drop foot) can be described as a medical problem, which makes it ...
• Walking with weights Walking with weights has become an integral part of an exercise routine especially for ...
• Yoga for Flying High Flying can be a stressful activity for most what with the interminable queues, the miles ...
• 5 Guidelines for Massaging Foot After a long day involving lot of standing, walking and running, there is nothing quite ...

• Tweet
• 

Repeated strain on the ankles is one of the leading causes of ankle arthritis and therefore ankle bending exercises are very helpful in preventing this painful condition.

Ankle Bending Steps:

1. Sit on the floor with your legs stretched out in front of you and maintain some distance between both the legs.
2. Keep your hands on the ground behind your back for support.
3. Focus on the ankles and ensure that the heels are touching the floor.
4. While inhaling deeply, move the feet backwards and then exhale while moving the feet forwards.
5. Ensure that you stretch the toes both inwards and outwards while doing this exercise.
6. Keep your eyes closed and focus entirely on the movement of your ankles.
7. Take short pauses while bending the ankles forward and backwards so that you can feel the stretching sensation.
8. Repeat this exercise 10 times for each leg.

Ankle Bending- Precautions:

• Avoid jerky movements that can result in unnecessary strain and injury.
• Do not lift the leg above the floor while doing this exercise.
• Avoid this exercise completely if you have an existing ankle fracture or injury.
• Avoid bending your knees while doing this exercise as this can put additional strain on the ankle joints.

Beginner’s Tip For Ankle Bending:

• Always sit on the floor while doing these exercises.
• Remember to inhale while moving the feet backwards and exhale while moving them forward.
  
  
• Count mentally and concentrate on your breathing and ankle movements.

Benefit To Body Part:

• Ankle bending exercises not only work the ankle joints but also work the muscles in the entire leg.
• These exercises help in loosening up the ankle joints and strengthen them as well as the other muscles in the leg.
• Ankle bending exercises are also good for people suffering from lower back pain. The stretching of the leg muscles in turn helps relieve lower back pain effectively over time.
• They help in toning the muscles in the leg and feet, which in turn increases our body’s stability.

Therapeutic Applications:

• Ankle bending exercises are very helpful in lowering the possibility of developing painful conditions like ankle arthritis. People suffering from arthritis can also benefit greatly by regularly practicing these exercises.
• The stretching in these exercises helps prevent muscle injury and fatigue.
• Soreness in the ankles due to overuse reduces with these ankle stretches.
• Ankle bending exercises help maintain the lower extremities of the body in good health and also improve blood circulation in the area.
• They keep the muscles in the legs and feet flexible and strong.
• The stretching in these exercises is a good way of relieving lower back pain.

Variations for Ankle Bending:

• If for some reason, you have difficulty keeping your knees straight while performing this exercise, place the foot of the opposite leg on top of the knee to prevent it from bending and then do this exercise.
• You can also practice these exercises in a lying down position.

Preparatory Poses for Ankle Bending:

• lotus pose (Padmasana)
• easy pose (Sukhasana)
• corpse pose (Savasana)

Follow Up Poses:

• ankle rotation (Gulf Chakra)
• ankle crank (Gulf Ghoornan)
• toe bending (Padanguli Naman)

Find Pose

Select Pose Accomplished Pose Alternate Nostril Breathing Apaan Mudra Apan Vayu Mudra Arm Pressing Posture Balancing Stick Pose Bharadvaja's Twist Big Toe Pose Bound Angle Pose Bow Pose Bridge Pose Butterfly Pose Camel Pose Cat Pose Chair Pose Child's Pose Chin Mudra Corn Tree Pose Corpse Pose Cow Face Pose Crane Pose Crocodile Pose Dolphin Plank Pose Downward Facing Dog Pose Eagle Pose Easy Pose Eight-Angle Pose Extended Hand To Big Toe Pose Extended Puppy Pose Extended Side Angle Pose Feathered Peacock Pose Firefly Pose Fish Pose Four Limbed Staff Pose Ganesha Mudra Garland Pose Gate Pose Gyan Mudra Half Frog Pose Half Lord of the Fishes Pose Half Moon Pose Half Tortoise Pose Handstand Happy Baby Pose Hare Pose Head To Knee Forward Bend Hero Pose Heron Pose High Lunge King Pigeon Pose Legs-Up-the-Wall Pose Linga Mudra Locust Pose Lord of the Dance Pose Lotus Pose Low Lunge Mandala Mudra Mantra Meditation Monkey Pose Mountain Pose Noose Pose One Legged King Pigeon Pose II One-Legged King Pigeon Pose Peacock Pose Plough Pose Prana Mudra Prithvi Mudra Raised Foot Pose Reclining Big Toe Pose Reclining Bound Angle Pose Revolved Abdomen Pose Revolved Head-to-Knee Pose Revolved Side Angle Pose Revolved Twist Rudra Mudra Scale Pose Scorpion Pose Seated Forward Bend Seated Wide Angle Forward Bend Shankh Mudra Shoulder Pressing Pose Shunya Mudra Side Crane Pose Side Plank Pose Single Nostril Breath Skull Brightener Breath Spread Leg Forward Fold Staff Pose Standing Split Supported Headstand Supported Shoulderstand Surabhi Mudra Surahi Mudra Surya Mudra The Shooting Bow Pose Tree Pose Upward Bow or Wheel Pose Upward Facing Two-Foot Staff Pose Upward Forward Fold Upward-Facing Dog Urdhva Mukha Pinch Mayurasana Vayu Mudra Warrior I Pose Warrior II Pose Warrior Seal Wide Angle Seated Forward Bend Wide Legged Forward Bend Wind Removing Pose

Ankle Bending

• Sun Salutation
• Headstand
• Inverted Triangle Pose
• Hand to Foot Pose
• Lion Pose
• Head to One Knee Pose
• Head to Knees Pose
• Camel Pose
• Sage Marichi Twist Pose
• Half Lord of the Fish Pose
• Inverted Leg Stretch Pose
• Shoulder Stand
• Plough Pose
• Inclined Plane
• Boat Pose
• Fish Pose
• Wheel Pose
• Bridge Pose
• Downward Facing Dog Pose
• Cobra Pose
• Bow Pose
• Locust Pose
• Eagle Pose
• Peacock Pose
• Crow Pose
• Corpse Pose
• Yoga Balance Asanas
• Yoga Asanas For Spine
• Yoga Asanas in Chair
• Basic Yoga Asanas For Stomach
• Yoga Asanas For The Neck
• Yoga Asanas For Depressed
• Yoga Asanas For Beginners
• Sequencing Yoga Asanas
• One Legged King Pigeon Pose - Eka Pada Rajakapotasana
• Reclining Bound Angle Pose - Supta Baddha Konasana
• Eight Angle Pose - Astavakrasana
• Hand Clenching
• Side Crane Pose - Parsva Bakasana
• Ankle Rotation
• Circle pose - Mandalasana
• Dolphin Plank Pose
• Half Frog Pose - Ardha Bhekasana
• Four-Limbed Staff Pose - Chaturanga Dandasana
• Extended Puppy Pose - Uttana Shishosana
• Supported Headstand - Salamba Sirsasana
• Pendant Pose - Lolasana
• Shoulder-Pressing Pose - Bhujapidasana
• Wrist Bending
• Standing Half Forward Bend
• Side-Reclining Leg Lift
• Standing Yoga Seal
• Shiva Twist
• Upward Salute
• Intense Side Stretch Pose
• Wild Thing
• Great Hand Posture
• Upward Bow
• Warrior Seal
• Spread Leg Forward Fold
• Legs-Up-the-Wall Pose
• King Pigeon Pose
• Arm Pressing Posture
• Upward-Facing Dog
• Crocodile Pose
• Feathered Peacock Pose
• Reclining Angle Pose
• Reclining Hero Pose
• Half Headstand Pose