Because strong ankles = steady steps + injury-free living.
When was the last time you gave your ankles some love?
If your answer is “…never?”—you’re not alone.
Whether you’re a runner, dancer, or just chasing toddlers around the house, your ankles are lowkey the MVPs of movement.
Strong, flexible ankles = better balance, better mobility, and way less risk of sprains.
Here’s a 15-minute yoga flow to help stretch and strengthen those powerhouse joints—plus the best yoga poses for ankle health.
🦵 Why Ankle Strength + Flexibility Matters
- Prevents injury, especially sprains and falls
- Improves balance + proprioception (your body’s ability to know where it is in space)
- Supports better posture + movement in other poses
- Helps reduce ankle pain or stiffness from long hours on your feet
🧘♀️ Best Yoga Poses for Ankles
Add these into your weekly flow or do them as a standalone ankle reset!
🔹 1. Mountain Pose (Tadasana)
Focus on evenly pressing through all four corners of the feet.
Lift your arches. Engage your ankles.
🔹 2. Chair Pose with Heel Lifts
Hold Chair Pose, then slowly raise and lower your heels 10x.
🔥 Burns so good—and builds strength.
🔹 3. Garland Pose (Malasana)
Deep ankle flexion + stretch. Rock gently side to side to open the ankles, hips, and Achilles.
🔹 4. Low Lunge with Front Ankle Circles
Stay in a lunge and slowly roll your front ankle—clockwise and counter. Builds mobility + body awareness.
🔹 5. Downward Dog Heel Pumps
Pedal out your feet to stretch calves and ankles. Bonus: releases tight hamstrings too.
🔹 6. Reclined Ankle Rolls
Lie down, lift one leg, and roll the ankle in both directions. Add resistance with a band if desired.
🔹 7. Hero’s Pose (Virasana)
Stretch across the tops of the ankles. Place a block under your seat if it’s too intense.
⏱️ 15-Minute Yoga Flow to Strengthen Ankles
- Cat-Cow – 1 min
- Down Dog Heel Pedals – 1 min
- Chair Pose with Heel Lifts – 2 min
- Low Lunge with Ankle Circles – 1 min each side
- Malasana (Garland Pose) – 2 min
- Warrior II Hold with Heel Lift Challenge – 1 min each side
- Reclined Ankle Rolls – 2 min
- Hero’s Pose + Savasana – 3 min
Optional: Stand up after and balance on one leg for 30 seconds—just for fun. 😉
💬 Final Thoughts
Your ankles are your body’s foundation.
And a weak foundation? Always cracks under pressure.
Take 15 minutes a few times a week and give those joints the stretch + strength they’ve been begging for.
📥 Want This Flow in Printable Format?
You’ll get:
- Pose-by-pose instructions
- Suggested hold times
- A bonus “balance booster” exercise for daily practice
👇 Drop your email and I’ll send it straight to your inbox.
Stronger steps start from the ground up. 💛🦶

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