The weight of our athletic performance comes down to our ankles. Literally. Ankles are one of our most important weight-bearing joints, so keeping them healthy is a must.

Whether you have an hour to practice a full yoga sequence, or just a few minutes to get a quick stretch, these three yoga postures ensure you’re giving your ankles the attention they deserve:

Garland Pose (Malasana):

1. Garland Pose, or Malasana, is a deep squat that demands significant ankle mobility and stability. This posture not only stretches the ankles but also activates the surrounding muscles, enhancing their strength and resilience. The movement science behind Malasana lies in its ability to improve ankle dorsiflexion, the motion where the shin moves toward the top of the foot. Limited dorsiflexion can increase the risk of ankle sprains by altering gait mechanics and compromising balance. By regularly practicing Malasana, individuals can mitigate this risk by promoting optimal ankle range of motion and strengthening the muscles responsible for stabilizing the ankle joint.

Extended Triangle Pose (Utthita Trikonasana):

1. Extended Triangle Pose is celebrated for its ability to simultaneously stretch and strengthen various muscle groups, including those surrounding the ankles. From a biomechanical perspective, this posture facilitates lateral stability, crucial for preventing ankle sprains, particularly those resulting from sudden changes in direction or uneven surfaces. The lateral movement in Extended Triangle Pose engages the peroneal muscles, which play a vital role in ankle stability by preventing excessive inversion, the inward rolling of the ankle. Strengthening these muscles through consistent practice of Utthita Trikonasana fortifies the ankle's ability to withstand external forces and maintain proper alignment, reducing the likelihood of sprains.

Half Moon Pose (Ardha Chandrasana):

1. Half Moon Pose is a dynamic balance posture that challenges ankle stability while enhancing proprioception, the body's awareness of its position in space. Beyond the surface level balance demands, Half Moon Pose requires precise activation of the ankle stabilizers to maintain alignment and prevent wobbling. This engagement triggers neuromuscular adaptations, improving the body's ability to respond quickly and efficiently to changes in terrain or movement, thereby reducing the risk of ankle sprains. Furthermore, the unilateral nature of Ardha Chandrasana addresses asymmetries in ankle strength and flexibility, promoting balanced function and reducing the likelihood of injury due to biomechanical imbalances.

Yoga serves as a powerful tool for injury prevention, offering a holistic approach that addresses not only physical flexibility but also strength, stability, and proprioception. Beyond the well-known poses, the movement science behind lesser-known postures reveals their profound impact on ankle health and injury prevention. By incorporating poses like Garland Pose, Extended Triangle Pose, and Half Moon Pose into regular practice, individuals can cultivate resilient ankles capable of withstanding the demands of daily life and physical activity. Embracing the deeper understanding of movement science within yoga empowers practitioners to proactively safeguard their ankle health and embark on a journey of holistic well-being.

Hello, I’m Daniela

I’m am LA-based yoga nerd and Experienced Registered Yoga Teacher (E-RYT-500) who specializes in private instruction, injury prevention and management, and optimizing athletic performance. When I’m not re-reading Patañjali’s Yogasūtra on the beach, you can find me conducting qualitative reproductive justice research as a PhD student at the USC Annenberg School for Communication and Journalism, belting out Shakira at karaoke night, or loudly cheering on the Chargers and Lakers.