Yoga Fans,
Welcome to summer, and in the Pacific Northwest, it is finally here! Let's all rush outside in one big herd, shall we? Not so fast, not, at least til you strengthen your ankles!
Ok, what?
The ankle joint is one of the most used joints in the body, and the strength of it is crucial to the health of your back , knees and hips. If your ankles are weak, you are more prone to injury, and you definitely don't want to sustain twisted ankles in your summer soccer game, or big Alpine hike.
Break it down: Chair Pose
Utkatasana or Chair Pose is one of the most basic, and frankly overlooked poses in the Ashtanga Yoga sequence, but is an amazing platform to build strong quads and ankles. It also strengthens the muscles over your shins, and calves.
To start, stand at the top of your mat in Mountain Pose (Tadasana) with your feet and legs joined up as one. As you sit down in "Chair Pose" first engage your core, as you swing your arms up and open the chest. Widen your shoulder blades and collarbones, softly bend your elbows to keep plenty of space open in your front body. As you slide your seat back to "sit" in Chair Pose, squeeze inner thighs and calves firmly together as the shin bones rise in line over the feet. I like to say, "sit down, like the bus took off, with your booty back, and your chest rising , arms reaching out for something to grab onto".
Core engagement is crucial to keep your low back in alignment, and as you push your feet down into the floor, you'll feel the strength of the pose rising up your legs.
Hold for 10 breaths, then twist to each side with oppisite elbow to knee, and hold for 10 seconds.
For a counterpose, step your feet as wide as the mat, for a full "easy" forward bend. Cross the elbows and gently sway from side to side.
Have a great summer!!!!
PS. How bout that tasty organic garden bounty, so much to choose from in Fruit and Veg land. , and I hope a pile of it is landing on your plates daily!!! Cheers!
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