Ankle Circles

Execution

1. Lift one foot a hand's width off the floor with the knee slightly bent, keeping the standing leg tall and steady.
2. Draw a large circle in the air with your big toe, letting the motion come from the ankle rather than the knee.
3. Trace 8-10 circles one way, breathing normally, then reverse direction for another 8-10 circles.
4. Set the foot down, switch legs and do the same number of circles on the other side.
5. If the standing leg wobbles a lot, shrink the size of the circle rather than gripping the support harder.

Quick cues

• Draw the circle with your big toe.
• Let the ankle do the work.
• Standing leg stays tall and steady.
• Wobbling means make the circle smaller.
• Finish both directions before switching legs.

Common faults

• Fault: Rotating the whole shin or knee instead of the ankle

  Fix: Keep the knee almost still and picture a pen taped to your big toe drawing the circle.

• Fault: The circle coming out lopsided and tiny, more of a foot wiggle

  Fix: Slow to half speed and push the circle to the full range the ankle allows in all four directions.

• Fault: The whole body tipping sideways over the standing leg

  Fix: Rest a hand lightly on the support and brace the belly gently to keep the torso upright.

• Fault: Only circling one direction and skipping the reverse

  Fix: Always do both directions on each foot; the reverse direction opens the joint a way it rarely moves.