Ankle Mobility for Deep Squats / Malasana with Dr. Ariele Foster (Physical Therapist)
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- Опубликовано: 3 окт 2024
- As promised, here's the video showing you loads of tips for improving your ankle's ability to adapt to malasana, the deep yoga squat, also known as garland pose. This pose is much more than just a yoga shape. It's a powerful, functional position (and movement into / out of it) that relates to our human capacity to get on and off the floor. Follow these ideas and let me know what you think in the comments section below!
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Dr. Ariele Foster is a physical therapist / physiotherapist and has been teaching yoga since 2001. She founded Yoga Anatomy Academy and runs an online yoga anatomy mentorship.
For more about physical therapist and yoga teacher, Dr. Ariele Foster, please see:
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Outfit: KiraGrace amzn.to/2c03U7P
If you need a yoga mat or props for this practice, we recommend Manduka products: amzn.to/2bYaOuU
I am I glad to have found you. I have a neuromuascular disability called CMT which causes peripheral muscle weakness the and balance issues. If course this tightens everything and like a rubber band, regardless of the stretching, remains tight. But your videos give a anatomically based, methodical, gentle way of stretching that is attainable with this disability. Thank you. I will begin the work and hope to be a better disabled me.
my pleasure. It's a joy when these videos help folks.
Thank you so much for this video! I was a catcher in softball for 10+ years and grew up squatting on the balls of my feet and toes. When I started yoga and CrossFit some years back, I had a really hard time even squatting with my heels on the ground with shoes on. I finally got to the point where I could squat properly with shoes on, but I still haven’t been able to do the full deep squat barefoot. After watching your video, I saw that my achilles was probably the culprit. I spent about 30 minutes stretching it and rolling it out. Afterwards, I tried to squat and finally made my first barefoot squat! It was hard, but still the best I’ve ever done. I’m still so surprised at how quickly it helped. Thank you for helping me identify how to fix this!
woot! Great to hear! Love hearing stories like this.
I was also a catcher for 10+ years and realized only recently that this is probably why I can’t do the deep squat! I’ve been working hard on this and feel encouraged by your comment! Thanks!
How long did it take to get your heels down after stretching each day? I am having trouble getting heels down as well and its such a bummer because I used to be able to do it.
Thank you for encouraging us that props are not cheating 😭
of course!
I watched Yoga with Adriene's video on Malasana first and then yours and honestly yours was much more helpful, thank you!
Thanks for the kind words. Adriene is a great teacher!
Hi, I’ve been working on this on and off for a while now and finally decided I best research why my heals aren’t down yet. You popped up and I want to say a big THANK YOU for explaining. I’m in my late 50’s and working on maintaining my balance and flexibility. Looking forward to checking out more Happy New Subscriber😊
yes!!! 🥳🥳🥳🥳
I working on getting back my malasana posture which I lost 25 years ago, overtime I learned that has been source of trigger points in the sacro-illiac area, and proliferated to ankles and foot. Your recommendations are doing wonders now. Thank you so much.
Very cool. Keep working on it and keep me posted!
Thank you so much ! I used to walk on my toes when I was young . I guess because of that my ankle mobility is damn bad . Working on the malasana . Thanks again 👍
So glad this will be helpful. Many folks are toe walkers, and I don't know a whole lot about the developmental reasons for that, but if you have any friends who are pediatric physical therapists, you might ask them.
Physical Therapy & Yoga Therapy with Dr. Ariele Foster my hips hurt more than my ankles. but, this might help stretch my hips!?? What do you think ?
What a beautiful teacher!
Go to non delevop areas of the world like India, Africa, and Peru. They all squat to use the bathroom. They squat to clean the clothes in the river/ pond.
Yep! If you don't use it, you lose it! We lose our functional capacity to squat low when we never squat low.
Yay! Thank you for helping me diagnose this
You are welcome!
Hellos Dr Ariele; excellent videos with your excellent manner; thank you
thanks for being here! Please check out my newer videos.
You’re so sweet. Thanks. I’m struggling with the rolling feet. Will follow your advice and come back
Keep me posted! don't be shy to use a support under your heels.
Thank you.
you are welcome
Ankle mobility is something I really want to work on more - who knows, maybe I'll get into that squat eventually. :) Thank you for these stretch ideas.
Good luck! Hope this helps ;)
I’m still learning of malasana,thanks for your lesson.
You can do it!
I used my kitchen sink and after a couple of weeks, I went hands-free!!
brilliant! thanks for following along.
I did ballet as a child and it started my habit of sleeping with my toes pointed - and then I wore high heels throughout college very often. I am 100% sure it's my ankle stopping me from being able to do malasana but I am terrified - a co-worker told me recently he once snapped his achilles; the tendon just snapped mid-exercise. Now I'm terrified to push myself.
hey there, it's extremely unlikely that you would injure your achilles doing these drills. Achilles tendon ruptures most often happen in explosive sports like basketball and may also be related to a history of taking the class of antibiotics that includes Cipro. You can figure out what your ankle end range is by using the techniques in this video gently (you do not have to push yourself), and please also recognize that your boney structure could prevent you from getting your heels easily to the floor as well. No shame in having a little bit of a folded blanket under your heels.
U totally rock!! So practical, knowledgeable, professional, and personable. Thank🙏🏽 You #Subscribed 🥰
Welcome aboard!
Very well explained, thank you
You are very welcome.
Thank you for your videos Dr. Foster. They're very helpful
You are very welcome. Thanks for taking class.
could you make a video for hip and knee mobility for malasana?
hi Elyse, did you see the whole playlist that this is part of? One is for the hip and one is for the knee. ruclips.net/video/GLf_oVOYbSU/видео.html -- or see the blog post I wrote: yogaanatomyacademy.com/malasana-struggle-deep-yoga-squat/ . mobility drills are a little different than what I was doing with this series, but you can check out my whole hip health playlist here: ruclips.net/video/UQ-t_FcC1xM/видео.html or some of my newer hip classes only available in my subscription library here: my.yogaanatomyacademy.com/courses/class-membership
Very nice tips! Thx, Sis) I have ankle injury and plan to restore to full malasana.
Best wishes with this! Let me know how it goes.
I have one leg slightly shorter than other and on that leg my foot turns in quite a bit. My joint spot issue is definitely the ankles so I plan on adding this to my yoga/pilates practice😁
So glad I was able to assist you getting this clarity.
Thank you very much, you are beautiful. 😘
Thanks!
Years of bad walking has ruined my ankles lots of work to do!
come join my weekly live classes if you want to work on them therapeutically through yoga! yogaanatomyacademy.com/classes
@@Ariele.Foster thanks
🙏🏾 Got it
linda mesmo
Thank u for reminding me how beautiful i am by being you
Thanks for the advice in the video. I can get quite low but my spine wont be straight, I have to bend forward and create a hump in the thoracic traits... even though my head is in line and I can even turn it up
Hi Fabrizio, it might not be a problem. That might just be the way your body moves or is shaped. So, if you have reason to be concerned (pain or a constant feeling of tightness) then definitely see a physical therapist / physio for an eval. If you want to see me, I see clients on video / telehealth now: happyandwell.janeapp.com
I can't use flat shoes my padding in the foot's are gone and only nerve blood vessels bone and outside skin are present.
I'm sorry to hear that. Nothing wrong with cushioned shoes as needed.
Thanks for these videos! I'm just amazed how close together your feet are in Malasana. For me this is utterly impossible. I can only do it with my feet mat distance apart and I end up looking like a frog... Is this something I should train?
Hanae no need to get your feet together. Just learning to squat low is enough :)
@@Ariele.Foster Thank you for the reply! I'll try to not be bothered by the thought of looking like a frog then :D
Oh wow thanks! Also I noticed after walk/ jog I have discoloration on my ankle. Any thoughts on why? Poor circulation?
definitely check with your doctor!
Buongiorno, purtroppo l'audio di registrazione è molto basso, faccio fatica a sentire al massimo del volume del mio iPad.
My podiatrist says no bare feet. I have a heel spur and it aggravates it. She has me wearing shoe inserts and went to physical therapy for 4 weeks.
Hopefully your physio gave you advice and exercises that will allow you to be able to be barefooted in your home at least. Bone spurs do not automatically = living 100% in shoes :)
This is great - do you have a video for helping someone cross their legs? I find it really uncomfortable - no bending forward or reaching up for me... Thanks!
Do you mean sit comfortably cross legged on the floor? If so I have a video! ruclips.net/video/mrRZ6e_shew/видео.html
Do you like the goblet squat, Dr. Foster?
goblet squats are great
I feel like this is more about hip mobility rather than ankles. Am I on the right track?
the deep squat requires both hip and ankle mobility. Since the knees can go wide, probably most people are more limited by their ankles and/or will compensate at the ankles with calcaneal eversion (which will look like arch drop).
You're sitting there as if this is natural. I tried this, my heels won't touch the floor. Now what?
It is natural. Watch the whole playlist, practice regularly whatever your limitation is, and know that practice is unlikely to make changes within a day. Rarely, but it can be the case -- you may have a boney ankle structure that prevents the heels from staying down. just prop up heels with a blanket in that case. ruclips.net/video/GLf_oVOYbSU/видео.html
Thank you for your clear and helpful content.
I’ve been practicing malasana for years without being able to get my heels down. I feel the pressure on the top of the foot and was told it’s because my bone is touching bone and I won’t be able to come down. Is this something you’re familiar with?
Hi Nicole, absolutely your limitation in this deep squat could be from your bone structure. That said, you'll only know this as a fact if the information is from an xray, or perhaps if you give malasana a good try with reasonable props most days for a long while and nothing changes. (my friend Julie has a bone structure in her ankles that stops her from deep dorsiflexion, yet she can point her feet like a professional ballerina).
Thank you for your help. I have been trying to squat with heels down since I was a kid so that’s most likely the case. I can also freakishly point my toes like a ballerina :o)
What if we suffer spasticity, is everything here still applicable, or do we just have to take whatever we can do?
Spasticity is definitely not something I've addressed in this series. Because spasticity originates (typically) in the brain or spinal cord and is condition-specific, it can be highly individual in how / where and under what conditions it presents. If you are working with a physio, brainstorm with them, and don't be shy about using wedged shoes or holding on to something or setting up blocks / an ottoman beneath your hips, etc.
Thanks, ankle mobility is my problem. I work on it a little everyday.
good job :)
My problem is that I can't keep my lower back straight (I think I am getting what is called a but wink) when I am getting lower.
If I have my heels elevated I can keep my back straight. The same if I am staying on my toes (again elevated heels).
I also noticed that I am going into the same issue when I am sitting on the chair and I'm trying to straighten one leg.
I also get some tension in the hamstring while I am trying to touch my toes while keeping straight legs which made me think that there is a problem with the length/lengthening of this muscle.
I am always wearing straight and as thin as possible platform on my footwear.
I am only wearing those elegant shoes for men that have a small heel at weddings and am always getting at least 3 days of lower back pain after that :D
let me say that -- 1. it's not a problem if your spine rounds a little or even a lot at the bottom of the squat. I think that is just human variation. Same with hamstring tension in a forward fold past 90 degrees. That's normal.
2. re: the back pain -- I hope you are seeing a physio for this because that is not ok and really worth getting checked out. One session -- even telehealth -- may possibly help you in ways you'll never know!
I'm getting pain in my si joints and front of hip when I do it what's that mean?
You'll want to get evaluated by a physical therapist / physiotherapist to figure it out.
it's not just uncomfortable for me, it's that I fall backwards! Is that normal haha? I'm trying the prop under my ankles so I'm not falling backwards. Hoping that someday I'll be able to do this pose with out the blanket.
And I feel it in my shins mostly!
@@mkmutha Feeling in your shins could mean your anterior tibialis muscle is not used to working so hard -- at least in that range. So that's not a problem. And it is somewhat normal -- though not ideal -- to need a wedge under your heels. If it bothers you, I suggest getting a one on one appointment with a physical therapist (I offer telehealth -- my booking site is happyandwell.janeapp.com ) or taking my fascia release online course my.yogaanatomyacademy.com/courses/way-of-the-happy-fascia -- it has tons of tips for the calf feet and ankles and will help you to determine if the issue is soft tissue or your bone shape. I also have a foot course at my.yogaanatomyacademy.com that might be useful.
The front of my ankles… my shins are what is painful.
ok keep up these practices and it will likely get better.
Will these Asian squats build the glutes more than regular squats
Depends on how you measure. These are highly functional and should be performed by otherwise healthy able-bodied people daily.
So THIS is my problem!! I have been walking all over the city here for years in totally flat swim shoes but I still have this problem..but my feet and ankles are also hypermobile. All of my joints are. I have hEDS. I used to overpronate horribly but I "cured" it by wearing totally flat shoes with no arch support at all..its like barefoot walking. And my legs are very strong. But my big toes can also move upward at 90 degree angles. My knees are also hyper-extended so when standing my body weight is not above my knees. My calves are further back if that makes any sense? So its not a straight line from my hips to knees to feet. Does this affect my ability to do this kind of squat? I have tried asking others but they never answer or else they don't know about hEDS (hypermobile Ehlers Danlos Syndrome). I do practice yoga and I have been learning horsemanship too. And I just started using stirrups so I need to do "heels down" except my heels are tight? When I try the malasana I fall over backwards. My calves go to my thighs very easily. Simply put, my calves are much further back then my thighs & butt because of the knees. Very curious as to what you will say about this.
Due to hyperextension in your knees, you might have tight soleus muscles. Or it could be your ankle boney shape. Use a rolled up blanket or towel under your heels in malasana and you won't fall backwards :).
Hi, I got a bit confused. So am I supposed to walk with my toes pointed out \ / like this? So it helps with my Achilles?
No, I didn't say that. There's a natural 5-15 degree turnout of the line of the feet but no more than that for efficient walking. It's fine to let your toes turn out more, though, when squatting. Ideally they stay in line with the thighs.
Thanks for the vid. I need a little help getting up from a squat. I can now get down with toes pointing forward, feet about six inhes apart, but can not get up unaided. If my feet are shoulder width and toes pointed out at about 30 degrees, I can get up easier concentrating my weight on toes/ball of foot. Any thoughts?
This question is pretty specific to you. There are three videos in this series. If you can't find your answer in them, feel free to book a video yoga / movement analysis session with me at happyandwell.janeapp.com
@@Ariele.Foster REALLY !!! an answer in TWO minutes. Can you email me some flexibility too? As soon as school opens up and I get my job back, I will definitely sign up. In the meantime enclosed is a 72 degree Santa Barbara day. Enjoy.
Ankle problem 6year
Hope these videos help.
I can do the deep squat with flat feet but i'm doing a balancing act, like it's not natural, do i just keep doing this to adapt to it?
The video is full of ideas that should improve your ankle mobility over time and make you feel less like you are balancing. Please watch it and keep doing a little every day. it's also part of a three part series of videos yogaanatomyacademy.com/malasana-struggle-deep-yoga-squat/
@@Ariele.Foster thank you so much
I really really like your hair and your yoga tight pants ariele😍😍😍🥰🥰🥰
Thank you!
All we need is somebody to lean on
truth!
That’s sort of Malasana... it’s actually proper done with the feet and ankles together, knees apart, trunk bends forward and downward between the knees, the arms are then brought under the knees and around behind and the hands join in back.
Yes, that's a beautiful version of Malasana / Garland pose. However different styles of yoga offer slightly different variations and still call it malasana. Same with Warrior I, same with Pigeon pose, same with anjaneyasana, etc. etc.
@@Ariele.Foster You’re simply wrong, what you are presenting is a very remedial version of the pose- a beginners version and that’s how it should be described- Sanskrit is not to be mediated or messed with, Mala is Garland hence Garland pose- look at what you have presented...... there is NO garland, the garland only happens when the arms are brought under and around the legs and joined through the hands behind the back forming the garland. You need to study.
@@ambroulard What can I say: I look forward to learning more from you when you create your teaching channel. Warning: you will receive trolling comments like the one above telling you that you don't know enough, even when other comments make it evident that many people have learned from your teaching. Best wishes with life. P.S. yes, I know what a garland is and the various interpretations of malasana.
@@ambroulard also: please don't use the word "remedial" to describe yoga poses and variations. Yoga is not intended to be an exclusive practice. It is an inclusive practice available (for example) to our elders or people with varying physical abilities who may no longer be able to squat deeply. All options are good options. I'm here for everyone.
@@Ariele.Foster You may go ahead and foster ignorance if you wish- you take what I told you as personal obviously- I explained to you succinctly why what you were presenting is not what you are calling it but you are unable to see beyond YOUR construct. Regarding the word Remedial,, it’s a perfectly valid word in the English language yet somehow you’ve chosen to cast it as a politically incorrect term, ( or something, not sure what your objection is since you didn’t clearly outline it)- and you’re patting yourself on the back even for the learning you’ve delivered!! You disregard the fundamental teachings of Patanjali in regard to language, and I’ll give you another word you’ll resent- hubris.
Talk too much
Alright. Thanks for the feedback.
@@Ariele.Foster You don't talk too much. The content is wonderful and very informative. Keep talking! 😀
@@robertkerr4635 thanks! ;)
Talk just right