A calming, supportive sequence to promote healing without overdoing it
If you’ve recently sprained your ankle, yoga might feel out of reach — but the right kind of practice can actually help you stay connected to your body, promote healthy blood flow, and gently rebuild balance and strength (without irritating the injury).
Pssst. Have you bought a yoga mat yet?
This 15-minute sequence avoids weight-bearing on the injured ankle and instead focuses on:
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- Light movement above and around the ankle
- Circulation to promote healing
- Nervous system support (to reduce inflammation + tension)
- Gentle reintroduction of movement and confidence
Important note: This flow is best for mild to moderate sprains in the sub-acute phase (after initial swelling has reduced). Always check with your doctor or physical therapist before returning to movement.
🕰️ 15-Minute Sprained Ankle Support Flow
You’ll need:
- A yoga mat
- A bolster or firm pillow
- A blanket or towel
- Optional: chair or wall nearby for stability
🌬️ Phase 1: Ground + Connect (3 minutes)
1. Seated Belly Breathing – 2 min
Sit comfortably on a bolster or chair. Place one hand on your belly and breathe in slowly for 4 counts, out for 6.
→ This calms the nervous system and encourages gentle circulation throughout the lower body.
2. Seated Neck + Shoulder Rolls – 1 min
Roll the shoulders back, then forward. Tilt head side to side.
→ Keeps the upper body soft and fluid when the lower body is compensating.
🦶 Phase 2: Gentle Mobility (7 minutes)
3. Seated Foot Flex + Point (Injured Foot) – 1 min
Extend the injured leg (supported on a blanket if needed). Gently flex and point the toes without pushing into pain.
→ Encourages light ankle mobility and lymphatic flow.
4. Ankle Alphabet (Injured Side) – 2 min
Use your big toe to “draw” the alphabet in the air, keeping the movement small and slow.
→ Reconnects motor control without bearing weight.
5. Seated Marching (Both Legs) – 2 min
While seated, lift and lower each knee one at a time. Keep the injured ankle relaxed.
→ Keeps hips and quads active while avoiding strain on the ankle.
6. Seated Calf Squeeze + Release – 2 min
Using both hands, gently massage and squeeze the calf of the injured leg, then release.
→ Stimulates blood flow and prevents stiffness during reduced movement phases.
🌿 Phase 3: Grounded Strength + Rest (5 minutes)
7. Supine Glute Bridge (Optional for Comfort) – 1 min
Lie on your back, knees bent, feet flat. If your ankle allows, press gently into the heel to lift the hips slightly.
→ Only if pain-free! Skip or modify as needed with a block under hips.
8. Legs on Bolster or Chair (Restorative Inversion) – 3 min
Lie down and place calves on a chair or bolster. Let the injured ankle rest in neutral.
→ Reduces swelling, supports the lymphatic system, and relaxes the whole body.
9. Savasana or Constructive Rest – 1 min
Lie flat or in constructive rest (knees bent, feet wider than hips).
Hands on belly or heart. Let everything soften.
💬 Final Thoughts
Healing from a sprained ankle takes time, but you can stay connected to your body in the process. This gentle flow helps you:
- Avoid compensation patterns
- Ease back into mindful movement
- And stay grounded (even when your ankle feels anything but)
Yoga doesn’t have to be fancy or sweaty to be healing. Sometimes, just staying present is the most powerful move you can make.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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