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Mobility & joints

Grounding Foot & Ankle Care

Give your often-overlooked feet and ankles some loving attention in this session, promoting stability and healthy movement from the ground up. This practice helps enhance your connection to the earth.

15 minAll levelsEquipment: mat
60

Warm-up

  • Foot Rolls (tennis ball optional)

    90 seconds

    Gently massage the soles of your feet, sensing points of release.

    Illustration of Foot Rolls (tennis ball optional)

  • Toe Spreads & Curls

    60 seconds

    Consciously articulate each toe, waking up the smaller muscles.

    Illustration of Toe Spreads & Curls

Main session

Foot & Ankle Activation

2 rounds

  • Ankle Dorsiflexion/Plantarflexion

    15 reps

    Point and flex your foot with control, moving slowly through the full range.

    0 / 15
    Illustration of Ankle Dorsiflexion/Plantarflexion

  • Standing Calf Stretches (gentle)

    30 seconds

    Find a supportive surface and lean in to feel a mild stretch in your calf.

    Illustration of Standing Calf Stretches (gentle)

  • Heel Raises & Lowers

    12 reps

    Lift and lower with intention, feeling your arch engage and release.

    0 / 12
    Illustration of Heel Raises & Lowers

  • Single Leg Balance (supported)

    30 seconds

    Find a gentle gaze point, swaying slightly as you find your equilibrium.

    Illustration of Single Leg Balance (supported)

Cool-down

  • Seated Forward Fold with Foot Flex

    120 seconds

    Reach for your feet or shins, gently encouraging a stretch through the back of your legs.

    Illustration of Seated Forward Fold with Foot Flex

Tags

mobilityfeetanklesstabilitygroundingbalance