2 Awesome Stretches for Your Ankle that You Need to Know!


I created this ankle stretch sequence for an IG friend who is a foodie, a yogi and "bikee". 😃 She was recently in a motorbike accident, and thankfully no bones were broken; she had a bad bruise on her leg and couldn’t walk. And when I found out she was more mobile, I suggested doing the Warrior standing series to strengthen her legs, and because her ankle was still sore, I suggested focusing on Warrior 1. Then she asked if I have any other yoga poses that could stretch her ankles - I couldn't think of any without physically showing her as they are not exactly yoga poses.

So that’s how this video happened.

I also have wonky ankles - I sprained my ankle 3 times, most recent sprain was from doing box jumps with F45. According to my chiro, I could have landed improperly thus the sharp shooting pain which radiated to my knee. Thanks to her magic hands, ultrasound, taping - I recovered quickly.

Plus the following stretches really helped in stretching the juicy bits of my ankle joints.

These stretches are not only for when you’ve injured your ankle. In fact, please get your doctor’s permission to exercise, and get an X-ray done, especially if you suspect that it might be broken. And be mindful if you do try. Start slow and rest accordingly. AND use the Props!!

These stretches are also for normal feet AND it feels super sensational for those with flat feet and/or pronated. (I am both). And it’ll be a different sensation and equal as good if you have high arches or supinated.

Enjoy and let me know if you have any questions.

Important Note/Disclaimer:

  • Always consult your health care provider and obtain full medical clearance before practicing yoga or any other exercise program. Note that not all yoga poses are suitable for all persons. Modify when you need and if unsure, practicing under the direct supervision and guidance of a qualified instructor, in addition to the direction of your healthcare provider, can also help determine what poses are suitable for your body.

  • If you are just starting out, it's ok to rest in between the exercises. Don't worry about the timing. Just try your best, and you will get stronger with practice.

  • Breathing is very important in a flow. In the description below each of the exercises, I have listed the recommended breathwork ; however if its hard to follow, then just do it and just follow your own breath pattern.

Most importantly ---------------- Don't forget to breathe! Be mindful about how your body feels, and rest whenever needed. . ♥♥♥

2 awesome stretches for Weak Ankles

1) Caesar Feet Stretch

The first stretch is called the Caesar Stretch. It is a yin pose and  targets the connective tissues around the ankle especially the achilles tendon and the sole of your feet to the skin around your toes. You may feel sensations in different part of your feet, and that is fine. This is a great alternative to going for a reflexology, it’s free and only takes max 5 minutes of your time. Warning: In it’s natural state, it gets really intense.


  • Sit on your heels with your toes tucked under.

  • Spread the toes with your own fingers and then sit up tall, hands on thighs and stay in stillness.

  • Relax as much as you can and allow your body to sink into your ankle joints.

  • Best to stay as still as you can to get full benefit, but if needed, release the toes for a little while and then curl it back under.



For a quickie - Hold for 5-10 breaths For a feelgoodyoullthankmelater - Hold for 3-5 minutes


  • Sit on a block or bolster if you feel any sharp pain in the hip crease or the knee joint.

  • Have a "leaning forward" posture; have your hands forward in front of your knees. Option to support hands on a block.

2) Dancer Ankle Stretch

The 2nd one is a goodie which I learnt in dance class! I didn’t like it at first because it didn't really feel good on my flat feet. It’s a yucky feeling. But when I had my most recent ankle strain, I happened to be in the pose accidentally, while waiting for yoga class to start. And it felt effing good! Warning: In it’s natural state, it gets really intense.


  • Sit on your heels with your toes flat.

  • Support yourself with your hands behind you.

  • Lift one knee up, and feel the sensation at the top of the same foot; hold. Then lift the other knee up and hold.

  • Both knees up, and go as high as you can and hold.

In the video, I showed 3 options for the placement of the knee to the ankle. Option 1: Big toes touching and knees apart Option 2: Knees together toes apart (hips down in between ankle) Option 3: Knees and ankle aligned and feet turned out.

I suggest playing around with the placements or maybe you might another placement that hits the right spot; When it does, hold longer.


Min 5 -10 breaths when you hold each position. (remember alt knees and then both knees) I have not held the stretch for more than 3 mins mainly because this is an active stretch i.e. you have to use other muscle groups to support the pose. But you can if you want to. Just be mindful.


  • Sit on a block or bolster if you feel any sharp pain in the hip crease or the knee joint.

  • Sit in front of a wall so you have the support of the wall if needed.

Bonus Stretch - Warrior 1

One Yoga pose I like is Warrior 1; with a strong focus on pressing the outer edge of back foot down to lengthen the sides of the ankle.

Step 1: Start with the injured foot back and other foot forward.

Step 2: Ground down both feet on the mat; Right foot at 12 o’clock to the front and left foot 45 degrees to the left corner of your mat.

Step 3: Bring your right hip back, left hip forward

Step 4: Keep your right knee stacked on top of the ankle; Back leg as straight as you can.

Hold here.

Focus on your back foot and simultaneously do these:

1) Inner ankle back, Outer ankle down

2) Press the outer edge down and feel a slight lift to the inner arch as you press the big toe mount down

With lots of Love, Hugs and Light,



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