Yoga for Ankle Pain: Do these 5 Yoga Asanas for Relief from Ankle Pain, Know Other Benefits

Ankle Pain

Ankle pain can be due to many reasons. Due to pain or injury in the foot, the joints of the ankles become dislocated. Due to which there is severe pain in the ankles. When there is pain in the ankles, it starts to feel very intense when lifting, walking or giving weight. To get relief from these pains, we resort to various measures. Among these remedies, yoga can be a better way to get relief from pain. Not only ankle pain, but many other problems can be removed with yoga. Let us know which yoga to do for ankle pain.

If you want to explore and learn more about yoga poses, you can join an Yoga School in Rishikesh.


1. Ustrasana Yoga

Ustrasana yoga can be beneficial for you for better stretching of the body. By doing this asana regularly, you can get relief from ankle pain to a great extent. This asana strengthens the muscles of the thighs, legs, chest and lower abdomen. Also, it tones up the legs. You can take the help of Ustrasana yoga to get relief from many ankle problems.

How to do Ustrasana Yoga:

  • For Ustrasana, first sit on a yoga mat.
  • Now place your hands on the hips. Keep in mind that during this time the knee and shoulder should be in the same line.
  • Keep the soles of your feet towards the ceiling.
  • Now while inhaling, bring the lower bone of your spine forward.
  • Then bend your waist backward. During this, the grip of your palms should be strong on the feet.
  • Hold this position for about 60 seconds, then slowly exhale and come back to your position.


2. Utkatasana Yoga

Utkatasana is a very easy yoga. By doing this asana, the bones of the shoulders and ribs are strengthened. Also, it can get rid of pain in the ankle.

How to do Utkatasana Yoga:

  • To do this yo, take a yoga mat.
  • Now stand with both your legs spread.
  • Then stretch both your hands forward.
  • Keep in mind that during this time your hands should be in a straight line.
  • Slowly bend your knees and lower your pelvis.
  • During this, bend as much as you bend to sit on the chair. While sitting in the chair position, your spine should be in a straight line.
  • Stay in this position for some time and keep your mind calm. Then slowly return back to the position of Sukhasana.


3. Balasana

Balasana is a very simple yoga. By doing this asana regularly for 1 to 2 minutes, your ankle pain can be removed. This yoga creates a stretch on your thighs, ankles and hips. Also, it can strengthen the muscles of the body.

How to do Balasana:

  • To do Balasana, first of all, sit on your knees on the yoga mat.
  • Now join the ankles of both your feet together.
  • Slowly extend your knees outwards. Then take a deep breath and touch forward.
  • Then move your stomach between both the thighs and exhale.
  • Now while contracting your hip try to pull it towards the navel.
  • Then try to lift your head slightly behind the neck.
  • After this, keep the knees of both your hands in the S straight.
  • Try to touch your shoulders to the floor.
  • Try to stay in this position for about 30 to 60 seconds.
  • After that try to come back to your posture while breathing out.

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4. Gomukhasana

Gomukhasana is a very simple yoga pose to relieve ankle pain. This will not only reduce the pain of the ankles, but the weight of the body can also remain under control. By doing this asana, the muscles of the shoulders and thighs are strengthened. This can be a very good posture to overcome the problems of the ankles.

How to do Gomukhasana:

  • To do Gomukhasana, sit in the posture of Sukhasana on a yoga mat.
  • Then cross both your legs.
  • Now stretch your left leg and try to bring it near the body.
  • During this, keep the thighs of both your feet upwards.
  • Now move your right hand above the shoulder and move the left hand from below to the back.
  • Bend the right hand at the elbow and take it as close to the back as possible.
  • Then bend the left hand at the elbow and move it backwards.
  • During this, try to hold both hands from behind the back.
  • Stay in this posture for about 60 seconds.
  • After that, slowly try to come back to your posture.


5. Garudasana

Garudasana can be beneficial for you in relieving pain in the ankle. Doing this asana for just a few seconds can give you a lot of benefits. This creates a stretch in your thighs, shoulders, hips, ankles, calves and upper back.

How to do Garudasana:

  • To do this asana, first stand on the yoga mat and then slowly bend your right knee down.
  • Then try to wrap the left leg with the right leg. During this, the heels of your feet should come on top of each other.
  • Keep in mind that your left foot touches the lower part of the right shin.
  • After this, raise both your hands up to shoulder height, then wrap your right hand around the left hand. Keep in mind that during this time the elbows of both your hands make an angle of 90 degrees.
  • Then try to bring your hips down while balancing. Keep in mind that the knees of the feet should remain in the middle of the body, do not tilt it to the right or left, stay in this position for about 15 to 30 seconds.
  • During this, bring positive thoughts in your mind, keep negative thoughts away.
  • If you have pain in the ankles, you can take the help of these yoga asanas. Keep in mind that if you are exercising the first thing, then do yoga under the supervision of an expert. So that in case of any problem, your problem can be solved immediately.


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