Ankle Circles
Ankle MobilityAnkle CirculationFoot Flexibility
Benefits
- Improves ankle mobility
- Increases circulation in feet
- Reduces ankle stiffness
- Prevents ankle swelling
How to do Ankle Circles
- Sit toward front of chair
- Lift right foot slightly off floor
- Hold chair for balance if needed
- Rotate right ankle in clockwise circles
- Complete 10 circles
- Reverse to counterclockwise direction
- Complete 10 circles
- Lower right foot, lift left foot
- Repeat same pattern with left ankle
- Keep leg still, movement only in ankle
Breathing
- Breathe naturally throughout
- Stay relaxed
- Don't hold breath
Repetitions: 10 circles each direction, both ankles.
Safety notes
Lifting one foot and rotating the ankle in both clockwise and counterclockwise directions
Modifications
Make it easier
- Make smaller circles
- Keep foot on floor, just roll ankle
- Reduce repetitions to 5 each way
- Hold chair with both hands for stability
Common mistakes to avoid
- Moving entire leg instead of just ankle
- Forcing range of motion
- Making jerky movements
- Losing balance without support
Exercises to pair with this one
Ankle Circles sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.
New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.