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!
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.
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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.
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.
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.
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.
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.
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.
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.
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!
- Do you suffer from tight calves?
- Are you experiencing any other tight muscles?
- How much mobility do you have in your ankles?