balancing with ankle pain
posted: July 3, 2010
I‘ve been practicing yoga for more than a year now. But my problem is for poses that required to be balanced on one leg (like balancing half moon). During the pose my ankle hurts so much that I can’t continue. How can I solve this issue? – Mania
a yogi answers
Yes, ankle and foot cramping is quite common in balancing poses. The first thing I would have you do is to really draw up through the arch of the balancing foot and ankle. If you have a lot of wobbling, this can aggravate the instability of the foot and ankle, so creating a strong base by lifting the inner arch of your foot and engaging your calve and leg muscles should take some of the pain away.
Also I would love to see you stretch your foot and calve muscles before class. To stretch out your feet, come onto hands and knees, curl your toes under, then with your hands on your knees start to shift your weight back until your bum is sitting on your heals with your toes curled under you. You will feel a deep stretch through the arch of your foot and stretch your ankle. Breath for at least 10 long breaths and relax into the sensations you feel. Then point your feet and sit back onto your heals again and stretch out the front of your ankles. Also, peddle out your legs in Downward Facing Dog to stretch out your calf muscles.
Have you ever experienced ankle pain in a balancing pose? Share your tips with us!