The Seated Ankle Circles
Gentle movement for each ankle before standing work, done fully seated.
Starting Position
Sit tall in a sturdy chair with your back supported. Lift one foot just clear of the floor.
Step-by-Step Movement Instructions
- 1With the foot lifted, slowly draw a small circle with your toes, moving only the ankle.
- 2Make three smooth circles in one direction, then three in the opposite direction.
- 3Lower the foot to the floor and rest for a breath.
- 4Lift the other foot and repeat the circles, three each way.
- 5Set the foot down. Notice how both ankles feel compared to before.
Practice Duration
Three circles each direction per foot. About two minutes, ideally before standing practice.
Breathing Cue
Breathe naturally; exhale gently as you begin each set of circles.
Supported & Seated Variation (Path A)
This is already a seated exercise. For extra ease, sit in a chair with armrests, or rest the heel of your working foot lightly on the floor and circle only the forefoot.
What to Notice During Practice
The knee stays still; all movement comes from the ankle. The circles can be tiny — comfort matters more than size.
Sharp pain, new swelling, numbness or tingling, or a feeling that the ankle catches or gives way.
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 36 are currently being filmed with certified senior practitioners.
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