Yoga Poses for Ankle Strength

One of the weakest areas of our bodies, generally, are the ankles. Most of the time that muscle group gets overlooked, but it's important to have strong ankles when being active to reduce the chance of sprains.

The yoga poses described range in difficulty, but remember that if you can't do it perfectly it's okay to modify them. Do what feels the most comfortable for you and never push yourself too hard. If you're unsure how to do a pose, there are pictures that roughly show the form.

Modified Chair Pose

The modified chair pose starts in a regular standing position with both legs together. Reach your arms out straight in front of you and stand on your toes. Bend your knees and your body until your thighs are parallel to the floor. Hold this pose for 30 seconds.

If this pose is too difficult, try it with your back against the wall to relieve some stress.

Palm Tree Pose

Start by standing straight with your feet about shoulder-length apart. Raise your arms straight in front of you and stand on your toes. Then lower your arms and stretch them behind you with your palms facing the ceiling. You should feel the stretch in your shoulders and back, too.

Sun God to Five-Point Star

This is actually a combination of two poses that, when done together, are really good for ankle strength.

Start in Sun God pose, which is formed by pointing your toes outward at an angle and bending your knees until your thighs are parallel to the floor. Your forearms should be straight and pointing forward with your elbows bent and the top of your arms pointing away from your body, Squeeze your shoulder blades back to work the muscles in your upper back. This is Sun God pose.
From there, spread your fingers and lift your arms into the air at an angle from your body. Straighten your legs and bring them to about shoulder-length apart and push yourself up onto your toes. This should create a stretch throughout your entire body and will really work those ankle muscles.

Sink back down into Sun God pose and repeat this movement five more times, holding each pose for 30 seconds.

Dance Pose

This pose is a bit more difficult and requires a decent amount of flexibility and balance. If you're not up for it, that's okay. Give it a try whenever you feel ready.

Start with your legs together. Bend your right knee so your foot is pointing behind you. Grab the inner arch of your foot with your right hand so your toes are pointed behind you and your palm is facing up. Then lift your left hand straight in the air, fingers pointing to the sky, and lean your body forward until your arm is now pointing straight in front of you. Your left arm should be at about the same level as your right foot. Lean into the stretch and hold it for 30 seconds. Come back up and repeat on the other side.

For an additional workout, raise your grounded leg up on your toes. This will work the ankles even more, but it'll also require significantly more balance.