Ankle Circles
Give each ankle a little comfortable movement.
Starting Position
Sit in a chair, or stand holding a fixed support. Start with both feet on the floor.
Step-by-Step Movement Instructions
- 1Lift one heel slightly. Keep the toes lightly in contact with the floor.
- 2Make a small circle with the heel. Keep the knee still and the toes lightly touching, without pressing down.
- 3Make three circles, then reverse the direction.
- 4Set the foot down and repeat on the other side.
Practice Duration
Three circles each direction, each foot. About one minute.
Breathing Cue
Breathe naturally throughout.
Supported & Seated Variation (Path A)
Sit and lift one foot just clear of the floor. Circle the ankle gently with the knee still.
What to Notice During Practice
Keep the movement at the ankle, without twisting the knee.
Pain, new swelling, numbness, or a feeling that the ankle catches.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 6 are currently being filmed with certified senior practitioners.
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