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  • Home
  • Blog
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Yoga for ankles and calves – 30 min class

February 19, 2021 //  by Di Hickman//  9 Comments

In January I started running again, after a 3 year break. As I get fitter, I’m starting to run further, and quicker. While I’m not nearly as fit as I was years ago (yet) I am making progress. One thing that I know is that this 30 min hatha yoga for ankles and calves class has been a life saver!

yoga for tights calves

Seriously, my calves have been SUPER tight since running again. If you’re a runner, or have mobility issues in your ankles, I highly recommend following along with this 30-min class.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

Yoga for ankles and calves

As with all my classes we begin with a grounding scan. This one focuses on the calves. Then we’ll bend the knees and work on ankle mobility. Work through some arch and flatten with flex and point through the feet.

ankle mobility lying on the floor. Toes up/heel down & heel up/toes down.

This Yoga for ankles and calves class is about stretching AND mobilizing, we need BOTH. So, after some windshield wipers, continue gentle mobilization on all fours with cat and cow. Pause in child’s pose for a few breaths, then let’s get into those calves! Bring one leg behind, anchoring the ball of the foot to the floor. Then begin to rock back and forth. Feeling the stretch in the calf.

On all fours with one leg back. Rocking back and forth through ankle

Pause with the heel back, really lengthening into the calf. Sit back into child’s pose then repeat on the other leg. In the 30-min yoga for ankles and calves class I offered a variation of child’s pose with the toes tucked. This lengthens through the plantar muscle on the sole of the foot. Then we’ll come into down dog, pedalling the feet to again mobilize the ankles and work through the length in the calf.

downward facing dog, pedaling the feet

From downward dog, step forward into Uttanasana, pausing for a few breaths before rising into standing. If you are balance challenged I suggest a wall or chair for support. Step one leg back behind you into warrior 1. Hold for 5-8 breaths. Then step the back foot in a little, and bend the knee. This should send the stretch into the soleus, below the calf.

warrior 1 with a chair, Soleus stretch with a chair

Pause for another 5-8 breaths, then for more stretch lengthen the legs and fold into pyramid pose. This is a great stretch for the back of the legs. Again use a chair, blocks or wall for support. the less you worry about wobbling the more you can breathe into the pose.

pyramid pose with a chair, and freestanding

Repeat all the standing poses on the other side, then come back down onto your back. Take the left foot to the right knee in a lying figure four stretch and then rotate the legs to the right side. Any amount. Pause. Breathe. And then repeat on the other side.

figure four on back, plus rotation

Repeat the initial movement of arch and flatten with the ankle movement. Notice if anything feels different. Then, come into the position you began your practice for a 3-5 minute savasana.

yoga teacher on all fours with one leg extended back

All in all, take things slow. Move with purpose. Experience the exercises and stretches, and compare. How does the right calf compare to the left? Which is tighter for you?

Want more yoga?

If you enjoyed this free 30-minute yoga for ankles and calves class then consider joining me for more yoga. Join in my Patreon community for two exclusive 30-60 minute classes a month. Alternatively, to build your home practice you can sign up for my 7-day yoga challenge. Get a new 15-20 minute video delivered to your inbox for a week! Plus, for more free videos every week don’t forget to subscribe on YouTube!

Questions

  • Do you suffer from tight calves?
  • Are you experiencing any other tight muscles?
  • How much mobility do you have in your ankles?
Previous Post: « Sukhasana vs Siddhasana, sitting comfortably cross legged
Next Post: Standing split tutorial, plus modifications, tips & tricks »

Reader Interactions

Comments

  1. Clarice

    March 3, 2021 at 8:19 am

    This is a nice addition to my regular routine since I have been neglecting my ankles and calves. Thank you for sharing the video. Appreciate it as always.

    Reply
  2. Autumn Murray

    March 1, 2021 at 6:28 am

    My calves have been extremely tight lately. I will definitely try these yoga poses out today to see if they can help me loosen my calve muscles.

    Reply
  3. Viano

    February 28, 2021 at 2:02 pm

    I remember people always complaining about their calves aching when I was younger, I used to wonder why. Somehow I figured they might be as a result of the constant wearing of high shoes because I experienced that when I wore them. Whatever the case, it’s nice to know that there are exercises that can help ease the pain.

    Reply
  4. Melanie williams

    February 27, 2021 at 4:50 am

    Check you out pulling the moves. Great idea to get strength in the ankles and calves – perfect for me

    Reply
  5. Nisha

    February 26, 2021 at 7:41 am

    Calves and ankles truly deserve good exercise and stretch and going to save this for my exercises.

    Reply
  6. Lyosha

    February 26, 2021 at 5:05 am

    I am doing it today. I finally am allowed to practice by my doctor and I am sure my calves are super tight again

    Reply
  7. Nkem

    February 26, 2021 at 4:06 am

    Great moves! I could totally use this.

    Reply
  8. Monidipa

    February 25, 2021 at 9:31 am

    I was searching for something for ankles. Calves I cant do but these ankles are good!

    Reply
  9. Nayomi

    February 24, 2021 at 11:23 pm

    I like to work on ankle mobility to support my resistance training. My ankles can sometimes be problematic when I’m trying to get into a deep squat or a single leg squat. I found that yoga like this and mobility exercises really help with it. I think this would a great practice for me to include as well.

    Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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