Yoga to Support Ankle Replacement and Ankle Pain

Ankle Pain can stop you in your tracks and make you feel like being active isn't possible for you anymore. Many people who have an injury, dysfunction, or health issues begin to draw back from their normal routine because they feel like they can't do what they once did.

Yoga class can seem like a daunting task when you don't have a full range of motion. Certain poses, such as Warrior I, may feel impossible for you. Any pose that takes your ankle into extreme flexion or extension is bound to be uncomfortable. If you have limited mobility or pain in your ankle(s), I have a few poses for you to try.

Supported Kneeling Pose

Place a bolster or pillow underneath your ankles and your knees on a folded towel or blanket. With your ankle joint cushioned, sit your hips back onto your heels. This pose may be done with your knees wide or facing forward.

Supported Table

From kneeling pose, walk your hands out in front of you until your hands are beneath your shoulders and your hips are above your knees. (Keep your ankles on top of the pillow.) Spread your fingers wide. Make a straight line from the crown of your head to the tip of your tailbone and focus on lengthening your spine.

Supported Cat/Cow

From table pose, exhale and bring your belly toward your spine, send the middle of your back toward the sky and your chin toward your chest. Inhale, send your belly toward the ground, lift your hips and your chin, look up. Return to table pose.

Supported Child's Pose

From table, walk your knees wide to the edges of the mat, big toes together. Send your hips back to rest on your heels, stretch your hands out in front of you. Rest your forehead on the mat and take 5-10 deep breaths, sinking into the pose a bit more with each exhale.