Phase 3 · Balance in Motion

Part of the 6 Week Yoga Program for Ankle Stability and Balance

15 Minute Yoga Sequence to Keep Your Ankles Steady

The one to keep. Chronic instability comes back over years, so this is built to be repeated rather than finished.

Nothing in this research follows people past the end of the programme, so nobody can tell you what happens if you stop. What is known is that this kind of instability is a pattern that runs over years, with the same ankle rolling again and again, rather than a single problem that gets fixed once. That makes a short repeated session the sensible shape for afterwards. Fifteen minutes, standing, and it has one of everything the six weeks built.

15 min · Level 1

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When it helps

After the six weeks, once or twice a week, indefinitely. Also useful before a hike, a match or anything else that involves uneven ground. Fifteen minutes, standing, bare feet, a wall in reach.

Physical effect

Calf, dorsiflexion and single leg loading, in one of each rather than in sets.

Control

Two single leg positions, one still and one with the body turning. That pairing is what keeps the gains.

Time

Short on purpose. A session you keep doing beats a better one you stop.

Fifteen minutes, once or twice a week

One of everything, in the shortest form that still works.

Tadasana

2 min

Mountain Pose

Three points down on each foot. Weight forward, back, edges, home. Then thirty seconds with the eyes closed.

The base position, and the cheapest test there is of whether anything has slipped.

Learn more about Tadasana

Uttanasana

1 min

Standing Forward Bend

Fold forward, heels down, soft knees.

The calf. A short calf takes the ankle out of range before anything else does.

Learn more about Uttanasana

Virabhadrasana II

45 sec each side

Warrior II

Warrior II, back foot pressing through its outer edge.

The outer edge under load, which is the direction that gives way.

Learn more about Virabhadrasana II

Utkatasana

45 sec, twice

Chair Pose

Chair, then onto the balls of the feet for five breaths.

Calf strength, in the smallest dose that counts.

Learn more about Utkatasana

Anjaneyasana

45 sec each side

High Lunge

Lunge, back heel lifted, front knee over the foot.

The longest stride shape in the sequence, and the most load one ankle takes.

Learn more about Anjaneyasana

Garudasana

45 sec each side

Eagle Pose

Eagle, legs crossed, sitting down a little.

A narrow single leg base. Steady here means the ankle is still reporting properly.

Learn more about Garudasana

Virabhadrasana 3

30 sec each side

Warrior III

Warrior III, fingertips on a wall if you want them.

The highest balance demand of the fifteen minutes, and the fastest way to notice a difference between the sides.

Learn more about Virabhadrasana 3

Vrkasana

45 sec each side

Tree Pose

Tree, and close the eyes if it is steady.

Still and single legged, after the harder one. If this is easy, nothing has slipped.

Learn more about Vrkasana

Tadasana

1 min

Mountain Pose

Two feet, three points, done.

Finish where you started, and notice the difference.

Learn more about Tadasana

Phase 3 · Weeks 5 to 6

This practice is part of a program

It belongs to Balance in Motion, the third phase of the 6 Week Yoga Program for Ankle Stability and Balance. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Once or twice a week for as long as you like. If the ankle starts feeling unreliable again, go back to the thirty minute dynamic balance session three times a week for a fortnight rather than pushing through with this one.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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