Recently, a student in my online yoga class sent me a message right before we began. “Can we please focus on ankles today? Mine feel stiff all the time.” That request highlighted a quiet truth: our ankles often ask for help long before they scream in pain.

We don’t need an ankle injury or even that sharp twinge when we step—or misstep—off a curb to realize how important these small but complex joints are. They’re our first line of connection with the ground, the foundation of our ability to walk, run, jump, and practice yoga, and powerful pumps for blood circulation, especially after long hours of sitting.

Most of us stretch and strengthen our ankles secondary to most other parts of the body, but the ankles shouldn’t be an afterthought—they’re the base for the entire body. It’s time we treat them like the quietly powerful support system they are.

Why Strong Ankles Matter 

The primary ankle joint, or the talocrural joint, allows dorsiflexion (drawing the toes toward the shin) and plantarflexion (pointing the toes). Just beneath it, the subtalar joint helps with inversion and eversion (rolling the sole of the foot inward and outward). Together, they determine how we absorb impact, find our balance, and push off the ground.

When ankle mobility is limited—especially dorsiflexion—the body “borrow” strength from somewhere else in the body in maladjusted ways. The knees collapse inward, the hips grip too much, or the lower back overarches. Over time, that compensation can show up as knee discomfort, tight hips, or lower-back fatigue. On the flip side, unstable ankles can make you feel wobbly in balance poses as well as everyday life and leave you more prone to sprains.

From a circulation standpoint, the muscles around the ankle and calf act like a “second heart,” helping pump venous blood back up towards the torso. Small, repeated ankle movements (especially after  sitting for long stretches at a time) encourage blood and lymph flow and can ease that heavy, swollen feeling in the feet.

So when we stretch the ankles in yoga, we’re not only exercising the muscles surrounding these joints, we’re supporting healthier knees, hips, posture, and overall well-being.

7 Yoga for Ankles to Strengthen and Stretch

When you’re stuck at your desk, in a meeting, or on a plane, you can slowly circle your ankles, point and flex your feet, and spread and scrunch your toes to activate your ankles. And then when you come to your mat, practice these postures, which are a mix of strengthening, stretching, and awareness-building. You can practice them one at a time or weave any of them into a larger yoga flow or stretch routine.

1. Sage Pose (Marichyasana B or D)

This single pose provides a dual ankle stretch—one side gently flexes the front of the ankle in a Half Lotus position, while the other flexes to stretch the Achilles tendon.

How to: 

2. Sit with both legs extended straight in front of you.
3. Bend your right knee and plant your heel on the mat as close to your right hip as possible with your knee pointing toward the ceiling. Bend your left knee and draw your foot toward your right hip crease in Half Lotus. Spread your toes to keep your ankle joint active. If this isn’t comfortable, keep your left leg straight in front of you. Wrap your arms behind you and clasp hands or use a strap and hold onto either end. Fold forward and lower your forehead to the mat or a block. Take a few breaths here, then release. Switch sides.

2. Squat (Malasana)

This position asks the ankles, knees, and hips to work together. It stretches the Achilles tendon, lengthens the soles of the feet, and helps build the strength needed for stable movement (think walking on stairs or uneven terrain).

How to:

1. Stand with your feet slightly wider than your hips and your toes turned slightly outward.
2. Bend your knees and sink your hips into Squat. Bring your hands to your chest in prayer position (anjali mudra), pressing your elbows against your inner knees. If your heels don’t touch the mat, slide a folded blanket or towel underneath them. Draw the crown of your head toward the ceiling. Take a few breaths here, then release.

3. Half Bound Lotus Forward Fold (Ardha Baddha Padma Paschimottanasana)

This pose is another two-part stretch with one ankle in Half Lotus. The opposite ankle lengthens when you fold forward.

How to:

1. Sit with both legs extended straight in front of you.
2. Bend your right knee and draw your foot toward your left hip crease. If this isn’t comfortable, bend your knee and draw the sole of your foot against your left inner thigh. Inhale and sit tall. Exhale and hinge forward from your hips over your left leg. Place your right hand on the mat and reach your left arm behind you or place both hands on the mat on either side of your left leg. Take a few breaths here, then release. Switch sides.

4. Chair Pose (Utkatasana) 

Your ankles are the unsung heroes of Chair Pose. Along with the surrounding muscles, they help support your body as you shift your weight back into your heels.

How to:

1. Stand tall with your feet hip-width apart.
2. Inhale and reach your arms overhead. Exhale as you bend your knees and sit your hips back (as if lowering into an invisible chair). Keep your weight evenly distributed between your feet in Chair Pose. Take a few breaths here, then return to standing.

5. Downward-Facing Dog (Adho Mukha Svanasana) 

Bearing weight in Down Dog stretches the feet and ankles simultaneously. The pose positions the ankles in dorsiflexion, lengthening the calves and Achilles tendons.

How to:

1. Come to your hands and knees.
2. Tuck your toes and lift your hips up and back into an inverted V shape in Downward Dog. Keep a soft bend in your knees. Press your hands firmly into the mat and let your heels aim toward the floor without forcing them. Pedal your feet by alternately bending one knee and then the other to create a dynamic stretch in your ankles and calves. Take a few breaths here, then return to your hands and knees.

6. Warrior 3 (Virabhadrasana III) 

Standing on one leg in Warrior 3 turns your standing ankle into your steering wheel. Every tiny wobble is an opportunity to strengthen the stabilizing muscles.

How to:

1. Stand with your feet about hip-width apart.
2. Shift your weight into your right foot. Bring your arms to prayer position or reach them straight in front of you. Hinge forward from the hips and, keeping your spine lengthened, extend your left leg straight behind you. Keep your hands in prayer position, reaching in front of you, or rest them on blocks on either side of your feet. You can also practice Warrior 3 next to a wall and place one hand against it to help you balance. Spread your right toes. Take a few breaths here, then return to standing. Switch sides.

7. Hero Pose (Virasana)

A stretch for the tops of the feet, ankles, and shins, Hero is a powerful counterpose to long periods of standing. If you experience pain in your knees or ankles, lift your hips higher off the mat with props or skip the pose.

How to:

1. Kneel on the floor with your knees together and your feet slightly wider than your hips. Stay here or slide a block or cushion between your feet and sit on it in Hero Pose. Make sure your ankles point straight back (and aren’t turned in or out). Spread your toes and let the tops of your feet press against the mat.

Giving yourself time to unwind doesn’t necessarily require booking some far-flung vacation. Sometimes, all you need is a slow yoga flow as a 15-minute break from your routine. On your mat, you’re free to find solace in true presence rather than escaping your life. Think inhaling, exhaling, and finding aligned, intentional movement.

A relaxing yoga practice is more than just pressing pause. Taking time to unwind allows you to show up more fully to the rest of your life. When you take care of you, caring for the world becomes a much less stressful endeavor.

5 Relaxing Yoga Flows for a Quick Unwind

Yoga is inherently soothing (deep breaths and all) so you can’t really go wrong with your choice of practice—especially when you pick from this calming curation.

1. 15-Minute Yoga Practice to Relax Your Entire Body

Devi Daly’s somatic yoga practice is designed for intuitive movement. Slow down and feel into your body to discover what you really need in each pose and each moment. If you allow yourself to get lost in the fluidity of your practice, 15 minutes becomes more than enough time for an authentic and restful reset.

Practice this relaxing flow.

2. 5-Minute Yoga Flow for a Quick Way to Slow Down

This one’s for the busy minds and bodies. For some, true relaxation requires an energetic burst that gives way to an eventual unwinding. This practice asks that you flow through poses slowly and deliberately, moving toward a more relaxed state with each breath.

Practice this relaxing flow.

3. 15-Minute Cozy Restorative Practice

Snuggling up with a pillow and a blanket? Yes, that can also be your yoga practice. This restorative session from yoga teacher Taylor Lorenz features a whopping four poses (including a cuddly Savasana). Allow your strategically placed props and ample stillness to support yourself so you can truly rest.

Practice this relaxing flow.

4. 15-Minute Yin for Anyone Who Needs to Unwind

Yin yoga invites you to sit with yourself and your poses. The style’s longer holds invites meditation and stillness, increasing your capacity for physical and emotional release. New to yin? This flow is beginner friendly and highlights the ethos of the practice: letting go and allowing.

Practice this relaxing flow.

5. 4 Ways to Practice Legs Up the Wall

If quick, low-effort relaxation is your goal, you really can’t beat Legs Up the Wall. An essential restorative pose, it’s a subtle but effortless inversion that mimics the effects of a cat nap. This 30-minute practice includes, quite simply, different iterations of the effective pose. Feel free to choose one and chill out for a half an hour.

Practice this relaxing flow.

Navasana, Boat Pose, is an excellent pose for beginners as well as a challenging one for experienced students. It was introduced to me as an abdominal strengthener, but I soon learned that much of the work is accomplished by the legs and back. Also, I found it a challenge to balance and keep breathing at the same time, and I learned from this how a difficult task can cause breath holding.

Boat Pose requires physical effort and mental dedication in a yoga practice, although its lessons of strength, surrender, and balance influence every aspect of a student’s life.

Essential Elements of Boat Pose

Balance is apparently necessary for maintaining stillness, but there is a less obvious balance being maintained between the action of the abdominal muscles on the front of the body and the extensor muscles on the back of the body that keeps us from falling over. The abdominal muscles function to bring the thorax and pelvis closer together, as in the action of a sit-up. The extensor muscles of the back allow it to arch. When these two muscle groups are working in harmony, the back will be held straight, neither arched nor collapsed.

The muscles of the anterior (front) hip are also active, as are the quadriceps which keep the knee straight against the downward pull of gravity. The muscles in the front of the neck must also work hard to maintain the upright position of the head. In addition to the action of the muscles, the abdominal organs are stimulated by the pose.

Remember to Breathe

The breath plays an important part here. If the breath is held, a hardness pervades the abdomen and disallows what Iyengar considers the full benefits to the internal organs. It is therefore important to keep the abdomen as relaxed as possible, and the breath moving and soft. Although it is difficult to breathe as deeply when in the pose as you might if you were just sitting, the breath nonetheless should be as relaxed as possible.

Balance, Strength, and Surrender

First, this pose expresses several of the aspects of the wider philosophy of yoga. It is a strength pose: the legs, abdomen and back must all be strong. Psychological strength is also necessary to practice yoga. This is the strength of discipline: to practice regularly until every moment becomes a practice. Strength is also necessary to surrender one’s attachment to success in yoga; and to surrender the very idea of what yoga is. When one is unclear about the essence of yoga and is in a state of questioning and exploring, then true progress is being made. When one is sure of one’s knowledge, stagnation sets in.

Secondly, this is a balancing pose: the muscles must be in balance to hold the student up, but the stillness of the body and the movement of the breath must be in balance as well. Balance is the key to the practice of yoga. Without balance, the practice may have strength and endurance, but it will lack beauty. Balance is an art. To live a well-balanced life is difficult at best, but if done, both calmness and energy will permeate your yoga practice, relationships, and day to day tasks.

How to Practice Boat Pose Variations

There are two basic variations of Navasana: Paripurna and Ardha, Full Boat and Half Boat, respectively. In the Full Boat, the arms and legs are closer together and the arms parallel to the floor (picture 1). In Half Boat the fingers are interlocked behind the head and the arms and legs are further apart (picture 5).

There are several aids for the beginning student of Navasana. The wall can be used until balance improves (picture 6). Another beginning series can be done in the center of the room (pictures 2, 3, and 4). The student stretches one leg which is supported by the hands, then slowly bends the knees, and attempts to extend both legs with the hands behind the knees. It may be more comfortable to sit on a folded mat if the coccyx (tailbone) is prominent. A belt may also be used to help open the pose (picture 7).

How to Practice Boat Pose

Sit on the floor with the legs straight in front. If desired, place a firm mat under the buttocks for padding. With an exhalation, swing the legs up using the hands on the floor to facilitate balance.

Keep the legs straight. As you feel the balance, release the arms and place them parallel to the floor palms turned inward.

Balance for a few seconds, gradually increasing the time to 20 seconds.

Keep the breath moving. After proficiency has been developed in Full Boat, move into Half Boat by widening the distance from the shoulders and the feet, and clasping the hands behind the head as seen in picture 5. Exhale and lower the legs. Lie back and rest, taking a few breaths before releasing.

In Yoga Journal’s Archives series, we share a curated collection of articles originally published in past issues beginning in 1975. These stories offer a glimpse into how yoga was interpreted, written about, and practiced throughout the years. This article first appeared in the May-June 1981 issue of Yoga Journal. Find more of our Archives here.

Your skin has nuances and needs that are unique to you. Which means the trick is learning which skin care routines and products are beneficial to your particular needs without squandering time and money on practices that might not work for your skin. Yet there are some universal skin care practices and products that make a meaningful difference for any type of skin.

According to the ancient tradition of Ayurveda, each individual aligns with one of three dominant doshas or types—vata, pitta, and kapha—that has distinct characteristics and needs. This applies to one’s entire way of being, including their temperament, personality traits, sleep patterns, types of movements that best support them, and yes, even skin care needs.

“Knowing your skin’s dosha—vata (dry), pitta (sensitive), or kapha (oily)—helps you choose skin care that restores your skin’s natural balance,” explains Anisha Vinjamuri, founder of UMM Skincare, which is based on Ayurvedic principles. “Tailoring skin care to your skin dosha helps meet its unique needs—hydration for vata, cooling for pitta, or purifying for kapha.”

Yet even with these individual differences, certain fundamental Ayurvedic principles and practices can benefit all skin types. The underlying knowledge, which both contemporary research and ancient Ayurvedic wisdom emphasize, is that your skin’s state mirrors your internal balance.

“It’s not just about what you put on your skin, but also how you nourish yourself from within,” explains Martha Soffer, founder of Surya Spa and Ayurvedic teacher to Kourtney Kardashian. She emphasizes that stress management, proper sleep and nutrition, and other forms of mindful self-care all contribute to glowing skin.

“By addressing your whole body, your whole system, you can create radiant skin that truly reflects your inner wellness,” says Soffer.

Ayurvedic Skin Care Rituals for All Skin Types

Although dosha-specific skin care is essential for maximum nurturing, the following practices offer support vata, pitta, and kapha skin types. By integrating even one or two of these simple rituals into your day, you nurture your skin from within.

1. Hydrate

Ensuring you remain hydrated is a simple practice that contributes to a healthy, radiant complexion. Soffer emphasizes sipping plenty of herbal teas or warm water throughout the day to keep your skin plump. Maintaining hydration from within also supports the skin barrier, helping prevent dryness and premature wrinkles.

2. Self-Massage

Daily self-massage, or abhyanga, is a foundational ritual in Ayurveda that supports circulation, lymphatic flow, and skin nourishment, explains Asmi Berry, a board-certified dermatologist. It applies not only to the body but the face. In Ayurvedic marma point facial massage, you gently press your fingertips to key energy points—including the temples, brow center, and cheekbones—to boost circulation, encourage lymphatic drainage, and calm the nervous system.

Vinjamuri recommends using warm herbal oils. Soffer adds that gently massaging the face with a soothing oil not only improves circulation but also helps calm the nervous system.

And yes, this practice applies to all doshas. You can choose an oil based on your dosha—consider sesame or almond for vata, coconut or sunflower for pitta, and mustard or safflower for kapha. Or you can opt for a tridoshic oil, which is generally a blend of various oils and herbs.

3. Value Sleep

Research suggests that consistently getting less than 7 to 9 hours of sleep can lead to reduced skin hydration and elasticity.

Also, it’s not only a matter of how much you sleep, but when you sleep. “Ayurveda is based on our innate biological rhythms, so it’s best to align with your circadian rhythm and be in bed by 10 pm,” explains Sheila Patel, MD, board-certified family physician and Ayurvedic expert. “This allows your body to direct activity inward for detoxification and cellular metabolism, maximizing your skin’s natural healing.”

Taxing yourself by working or being awake during the body’s peak restorative hours of 10 pm to 2 am deprives your skin of true beauty sleep. Research suggests this can result in a compromised skin barrier and accelerated aging of the skin.

4. Emphasize Nutrition

Issues that are commonly considered internal—including inflammation and digestion—also tend to show up on the surface. “Modern research and Ayurveda both point to the deep connection between the gut and skin,” says Vinjamuri. This imbalance can manifest as acne, eczema, even accelerated skin aging.

A phytonutrient-rich diet that includes vibrant and colorful fruits and vegetables enhances gut health and reduces inflammation, contributing to skin that is not only luminous but resilient. Berry also explains that herbal teas, such as those containing coriander, cumin, and fennel, can help “aid digestion and directly impact skin clarity,” according to Ayurvedic tradition.

5. Protect Yourself from UV

Daily sun protection is crucial. The use of broad-spectrum sunscreen with an SPF of 30 or higher protects your skin from harmful UV rays, which can cause premature aging, sunburn, and skin cancer. It’s a must for all skin types.

6. Mindful Breathing & Meditation

Stress significantly impacts skin health. “A daily practice of pranayama (breathwork) and/or meditation can reduce stress and promote a calm, balanced mind, which, yes, translates into healthier skin for anyone,” says Soffer.

Breathwork and meditation are helpful options, although anything that genuinely helps ease your anxiety—whether it’s a walk outside, exercising, journaling, or simply taking a few minutes to yourself—can offer similar benefits.

Ayurvedic Skin Care Products for Everyone

Pairing the above practices with supportive products can further support your skin’s balance. The following are examples of products with ingredients that deliver universal benefits from ingredients that typically work with all skin types, according to Ayurveda. None of these brands test on animals.

Cleanser

Dr. Althea Pore Refresh Grinding Cleansing Balm

Key Benefit: With jojoba seed and rice bran oils, Dr. Althea Pore Refresh Grinding Cleansing Balm melts away makeup and SPF as it cleanses pores.

Dosha Balance: Hydrates vata, gentle enough for pitta, and non-comedogenic for kapha.

Vitamin C Serum

Dr. Louie Vitamin C Serum

Key Benefit: This Environmental Working Group-verified, oil-free serum from Dr. Louie contains vitamin C, panthenol, allantoin, and hyaluronic acid to boost collagen production, soothe, and hydrate, respectively.

Dosha Balance: Brightens all doshas. Non-greasy for kapha.

Eye Gel

Dr. Brandt Fatigue Fighting Eye Gel

Key Benefit: A cooling gel with a ceramic tip applicator, Dr. Brandt Fatigue Fighting Eye Gel is infused with adaptogens (stress-fighting herbs), lipopeptides(skin-repairing molecules), and Mediterranean fig stem cells (skin rejuvenation) to refresh tired eyes and brighten.

Dosha Balance: Calms pitta, revives dull vata, and hydrates all doshas.

Moisturizer

Lush Celestial Moisturizer

Key Benefit: This gentle Celestial Moisturizer cream by Lush contains organic, fair trade cocoa butter, and almond oil nourishes without clogging pores. Can be used day or night and is PETA-certified.

Dosha Balance: Non-clogging for kapha, hydrating for vata, soothing for pitta. The vanilla–almond scent is calming for all doshas.

SPF 30

Coola Dew Good Illuminating Serum

Key Benefit: A PETA-certified, hydrating serum with glycerin, cacao seed extract, and schinus molle, Coola Dew Good Illuminating Serum SPF 30 brightens, calms, and shields with SPF 30.

Dosha Balance: Calms all doshas and protects from UVA/UVB and blue light.

Mineral SPF 40

Wander Beauty Pack Up & Glow Priming Mineral SPF 40

Key Benefit: This Wander Beauty Pack Up & Glow Priming Mineral sunscreen and primer contains non-nano zinc oxide, titanium dioxide, and glycerin to hydrate while protecting.

Dosha Balance: Hydrating for vata, protective for pitta, lightweight for kapha.

Mask

Youth to the People Superberry Hydrate + Glow Dream Mask

Key Benefit: An overnight mask with superberries and antioxidants, this Youth to the People Superberry Hydrate + Glow Dream Mask hydrates, plumps, and brightens the skin. It also has certifications from PETA and Leaping Bunny.

Dosha Balance: Nourishes vata, calms pitta, balances kapha.