Ankle Mobility Exercises! Follow Along | Breathe and Flow Yoga

[@mikeeyy2380]

Fabulous. After a few weeks of staying with this class I can finally comfortably rest my heels on the ground in a squat. Thanks Bre & Flo. You guys have changed my life far beyond just ankle mobility.

[@garrettgessell4785]

How often did you do this? Every day for a few weeks?

[@BreatheAndFlow]

We get asked about this video every day, finally it's here! Improve ankle mobility today and get better at doing a full squat ✌️ As one of our viewers pointed out, Flo mixed up PAILS and RAILS here. PAILS tissue is the one being stretched, meaning the backside of the lower leg and heel. RAILS is the front side of the ankle, shin and top of foot. Therefore in order to do it correctly, you'd do PAILS first by pressing the foot down (pressing on the breaks, or gas), and RAILS is done afterwards which is releasing the gas/breaks. Sorry for the mixup and if this caused any confusion.

[@vincentnfs5178]

Hey Nice concepts, realy apreciate from a skaters ! 🤙 What about increase hips mobility, do you get something for people soft as a stick like me ?

[@Livingroomstretch]

It is a great video when you get the order right. You should do one eventually and erease this one. Loved the toes and ankle videos.

[@michaelgrantham6457]

This was exactly what I needed! I’ve noticed my lack of mobility in my ankles for a long time but never thought I could do much about it. Looking forward to the mobility program. Namaste.

[@Ananasbleu]

OMG!!! I can now fully squat 😭😭😭 I am so happy !!! Me and my eternally stiff ankles are so grateful!!!! Thank you guys you are magicians 😭😭😭❤️❤️❤️ Sending so much love and gratitude !!

[@Ananasbleu]

It is still challenging to fully squat but I’m trying to work it out!

[@JamiDwyer]

Incredible! I broke my ankle December 2021. Physical therapy had me walking pretty well by June 2022. But then my ankle started tightening up again this winter. I've started hobbling and worrying about the damage I'm doing to my whole body with the way I'm walking. After your third exercise, I felt a rush to my affected ankle and I walked without pain for the first time in months. I might cry. You are an angel!!!

[@bellabernath]

I’ve been utilizing this in my practice after dealing with an ankle/Achilles/ also a muscular injury & it has done WONDERS!!!! I was able to get through 11 days of full out dance rehearsals with NO pain. Thank you guys! :)

[@erialettchill]

My ankle pain has rapidly appeared and worsened since starting work on my feet 2 years ago. Showering after work is painful to stand through it. Comfortable shoes don’t seem to help. I felt better immediately during this video yesterday even though I could barely do any of the positions. I didn’t make it through the video because was painful. My ankles felt much better this morning. Usually my ankles are sore in the morning but today felt easy to start walking right away. After work today I did this video again and made it slightly “further”. I’ll be making this a daily routine. The difference is incredible. Thank uou

[@erialettchill]

I did the entire video today! Can’t believe I couldn’t even make it a minute in the first time 😂 even the shaking ankles hurt but today no pain! Amazing 🤩

[@arongoffin]

Great class one year after a severe ankle sprain. And fwiw, I wouldn't be where I am since then without you two!

[@mikeheuf1908]

Really love you're programs, specially the mobility programs. So happy I found you, really happy with the professional approach. Love from the Netherlands

[@ethansprung897]

In my thirties and never thought I'd find such an inspiring artist to me. His music is among the most played in my lists and always on blast at work. Love the vibes and spreading it to those around me 😊

[@erinmumma8630]

Again I am grateful. I will suggest these exercises for my massage and bodywork clients, and they will help my taekwondo training. Perfect compliment to both 🙏

[@terrancekayton007]

This was AWESOME. I cannot wait to see where I am in 2 wks. Thanks for sharing the gift you give, means a lot!

[@sincerelystonewall617]

Flo, I’ve been watching your videos as practice for relief of Spinal surgery and general anxiety. Your delivery is fantastic, your research and knowledge is impressive. Great work. I’m looking forward to focused joint health videos for aging athlete’s. 40+ Hockey players need this exactly to keep playing, or to help heal. Thank you. Shua

[@jennwilliams7595]

WOW my hips after those end range exercises! I was so grateful for when we moved our hips forward to release. I feel like I have so much more space in my ankles after this video. I'm on Day 6 of the "intermediate" calendar and the mobility practices have been so eye-opening -I didn't realize how much I truly needed these. So grateful!

[@JackD87]

Such a brilliant video. Thank you for sharing! Perfect prehab for runners to protect against the dreaded shin splints! I’ll be returning regularly 👍🏼

[@juliaturner17]

My ankles have been super tight from lifting, running, and strong yoga practices. These movements were very helpful. I'm going to stick with these movements to see how my mobility improves. Thank you!

[@samclick4559]

I appreciate the simplicity and lack of equipment required for this practice. Once we entered the last pose, I realized that this action is where my ankle discomfort and weakness spawns from! Excited that I just happened upon this channel

[@Quickksilver332]

This is a lifesaver class for me as I'm very active and I drive a lot. Thank you so much!

[@vtuggy]

The best. Ankles feel real good after the flow. Thank you so much!

[@StefanyD.]

Wow i felt my quads too Im gonna include this is my morning routine for sure im also in love with the yoga ritual calendar Thank you so much for bringing joy and healthy into our lifes Lotsa love to you Bre and Flow from Brazil ❤💫✌🏽

[@anne-mariel1029]

Excellent exercise. I will come back to it often. I would like more of this. For all joints. I am in my fifties and those exercises are allowing to enjoy more my vinyasa practice. Thank you.

[@mjcfriedman]

Full squats and kneeling is something I've realized I needed to focus on more since starting your videos. Very glad this is now out there!

[@timothyphoenix4209]

I had a full ankle tear 10 years ago and after doing this twice I have more mobility than I ever did since before it. Cannot thank you enough.

[@fridaengdahl4305]

So, so greatful for you sharing this! This is exactly what I need - struggling with sitting comfortably in my squat position. These exercises burnt everywhere - in my feet, my calfs, my knees, my quads, my glutes and back. Sooo much needed in this body! Love the concept of the joint program - looking forward to it!

[@Ananasbleu]

Love it !!! Been practicing ever since it released; my ankle mobility increased soooooo much that is insane !!! I can almost reach a full downward dog or squat!! Feeling so grateful for you both and so good in my body everyday knowing I can improve on something I thought I wouldn’t !!

[@terrydonovan9500]

First time doing this class as have been doing yoga for men and heard it mentioned. Will try the routine regularly to see if I get to full squat without lifting my heels! Thank you Flo

[@alexmogross9958]

Thank you, I was looking forward to this one. For me these mobility classes are pure gold. I find it really astounding everytime I do these classes how much I am sweating despite moving so little. Your mobility stuff really helped me move and feel so much better. Namaste my friends

[@camillefavreau1061]

I’m recovering from a broken ankle and out of all the physio exercises and other videos, this is the first follow along video I found that I feel like I can do on a regular basis to improve my range of motion. Thank you for making it! Will see how it improves in the next couple of weeks/months

[@AmericasGotweird]

Did this help ur ankle mobility to walk normal again?, I’m recovering from ankle surgery as well, nd I can barely bend my ankle, I be out here walking like I’m 90 yrs old lol

[@conscious.consultant]

I keep coming back to these trainings again and again ❤

[@D_B_Cooper]

Yessss!!!!! I’ve been waiting for this! Sadly I recently hurt my ankle in a drunken incident so I will do this soon and often 😀

[@eLearnIT]

Precision weaponry targeting chronically tight ankles. Bullseye!

[@fabfabi70]

I've seen slow but sure improvement! Thank you for this video!!

[@stefaniebenz843]

Awesome! Did it for the first time. But it’s exactly what I need (to do) 😉 thumbs up!

[@joseantoniosalinasvega7956]

Great practice i will do it more often to improve my ankle mobility, thanks for sharing. Namaste

[@gretcheno3125]

This has become my go-to mobility routine. I want to unlock that full deep squat!

[@toniiah]

These are great exercises, thanks! I felt an improvement after the 1st time. I'd definitely regularly follow along to a version where the timer is consistent and he's not constantly talking.

[@judasxchrist]

Everybody who is transistioning to barefoot shoes should do this from time to time. Helped me a lot.

[@deepika9186]

Just today I left a comment on Bre's "Don't Skip Leg Day" video, grumbling about my inability to do the pistol squats. I felt this morning that the obstacle was in my ankles (although I do regular squats without trouble), but didn't know what to do about it. And just a few hours later you've uploaded this! I found it difficult and painful (not shooting pain, just tightness) but I know this is what I need. I'm hoping it'll help with the skandasana too. By the way, next month is my birthday and my gift to myself is your 90 minute classes all month long :-) Thanks Bre and Flo for your excellent, excellent training. Lots of love ❤️.

[@BreatheAndFlow]

amazing! yes it will help with all poses and movements that require more ankle range of motion

[@Yoda-Explorer]

I am Training in Yoga Klassen vor several years now, but the Special Training for mobility helps me, to Go over some Komfort Points. Please do more Of These Things.

[@juliannecunningham1808]

Loved it! So helpful for my very injured ankles.

[@selena-565]

This was really nice. More challenging than expected. I have poor ankle mobility. Noticed with squats. 🧘‍♀️💕

[@b1naryc0de01]

Years out of an old ankle injury definitely feel like I need this.

[@Acebytarot]

Love the video ankle mobility has been a focus on mine these past couple of weeks afther a onkljury so thank you so much

[@nicolas9408]

Thank you ever so much! Yoga with you is a lot of fun and will even get better when I won‘t fall backwards in my squats anymore :)

[@dantedante21]

I hope a video like this will come out for the knees!

[@zoewight9722]

Noticeable improvement after my very first session. Can’t wait to see how deep I can go with a few more sessions!

[@christopherperez9412]

Like it very much I'm having pain on the Achilles, with this is help on the range of motion. Hope with this the pain will go and have that range that I need

[@harshitkumar4140]

Yes more of mobility please!! Did toe and ankle videos and it feels amazing!

[@karendavisyoung5922]

Love the precision and that you did not rush it. Takes great practice to do that :-)

[@ecosx2618]

I twisted my ankle badly when I was a teen and didn’t really work on it until now. I’ve been following this video and I noticed that my ankle is really opening up. Now I can sit on my heel without major pain! Thank you so much

[@Sir_Racha]

Thank Flo! Very good for the feet and ankles! Do you have any videos for knee mobility and strength too?

[@marileedebruyn7192]

Statred focusing a bit more on squatting below 90 degrees a few months ago, but recently my right ankle has been protesting to movement in general and it hurt when I sued to where closed shoes with any kind of structure or placing pressure on the back of the foot and up into the ankle and achilles area. This was my first time attempting this and the last exercise was quite challenging, but I really enjoyed this routine. Thank you so much, Flow😄

[@lirondavid7521]

that was awesome routine, feels really good !! can u do shoulder mobillty exercise please?

[@BreatheAndFlow]

we already have plenty of those in our yoga for bjj playlists. more is coming!

[@vseegobi]

Much needed. I’ll need to integrate this into my daily practice

[@gretcheno3125]

This channel is one of my favorite things ever ❤

[@bellabernath]

This felt amazing! Definitely what I needed, can’t wait for more 🙌🏼

[@tomstabile3954]

Thanks for this video. My ankle mobility has not improved much since started yoga. I'm sure this will help with my yogi squat.

[@brodymckenzie4368]

Ask and you shall receive 🤩 thank you so much guys! Have a great day!!

[@craigsurf90]

Thanks Flo, this really helped. I'll be back to do again and again.

[@bonmotze]

I love this practice! I try to implement it in my daily routine just because the breathwork at the end is so valuable. And it challenges me because I'm still quite weak. The planks aren't easy but I already feel like I improved a lot. Thank you for this fantastic content, I'm so happy that I found your channel because I really looked for one with a focus on breathwork as well. Yoga is amazing but nothing without mindful breathing.

[@krataikrataikratai]

Thank you so much for all the awesome sessions! Didn't think that the ankle mobility will be bothering me this much. I'm the person who's unable to do downward facing dog without having my heels up or do Asian squat. And it's eye opening that not only my hip flexors are tight but my dorsiflexion are too. About this work out my hips are even tortured than my heels 😭

[@lily-maefisher4692]

Great video thank you. Please could you put a link to some squat mobility improvement exercises? Thank you!

[@sherules5005]

5/9/23 Wow 😮 this was not as intense as the toe mobility routine. It was good warmup for cycling. Thanks Flow ❤ for your creativity

[@2tall4yall91]

Thanks for doing these videos man, it’s a life changer 👍🏻

[@bobatenin]

Thank you! It‘s always great to practice with you!

[@gretcheno3125]

Hello, Flow! Thank you for sharing this practice with us. This is my first time doing it. I have not made mobility a regular part of my conscious activity, but you guys have shown me why it is important. I hope to get better at squats, mainly, but I also hope this will help make running, biking, and any other types of activity more comfortable and accessible. I hope to try BJJ in the future, and I'm sure more mobility would help with that. Thank you, again, for being what you are, how you are, and sharing it with us. Have a blessed day!

[@levicristobal]

i love all your mobility vids and have gone over them many times! Would love to see more with diff types of mobility exercises :)

[@rommelirwan3085]

Really helpful. Helped with my plantar fastitis

[@porkysugrim]

Great addition to the Yoga for BJJ playlist!

[@vidkid1982]

Really needed this! Thank you so much!

[@cheryllee2202]

Felt a bit strange when I did this the first time but wonderful sequence overall. Keep it up guys 👍

[@yanisyoki]

Thank you, guys a lot for all the job you do! It’s very important and useful in everyday practice. Today I fell pain in my ankle during the whole day and now it’s almost gone. Love this mobility stuff, will look for more! Namaste!

[@chellep7463]

This has been the hardest one so far. Primarily bc pushing my foot into the floor triggers my ongoing piriformis issue. Definitely a work in progress

[@gretcheno3125]

Thank you, Flow.

[@unluckyee9682]

I had twisted my ankle pretty badly but it didnt hurt much till the next day and after that day It got a little worse so I had to look up some stretches and this one helped a lot. It feels more loose and relaxed and theres little pain. Tysm

[@jonasschneider2182]

Amazing exercise. Thanks so much

[@maxbrunelle6092]

Thank you so much for sharing this practice, I had a slight tear in my Achilles a couple years ago and I lost alot of the mobility in my ankle and I will be trying this every day. First day has already made it feel much more mobile

[@eutolwilson9103]

Awesome video, its very intense while being productive. 💪💪

[@MindfulManMovement]

Can't wait to try your upcoming program, I know it is going to be just what I need!

[@theshantharoopan]

Amazing video, looks simple but internally challenging. Looking forward for your mobility program. As always, thanks for sharing tremendous knowledge and keeping us healthy :)

[@ericpatterson5050]

This is So Needed. I try to work on my ankles and hips daily. 🙌🏾👌🏾🧘🏾‍♂️💜

[@Monikasfit]

this is amazing i have pain but i do this for 3day and it alot batter ✨

[@MikeTownsend]

I love these specific training videos, I have super tight calves so body weight stretches like these are tough to put enough pressure to feel the release. I use the wall to stretch so maybe some extra consideration for other techniques for calf stretching. Also, I love the 15 minute normal classes. If you can get the class as close to 15/30/45/60 minutes exactly that helps, I tend to choose classes by their length and sometimes the intro talk is inconsistent (30-200 seconds), so more consistent timing would be appreciated. Love your work keep it up B&F!

[@BreatheAndFlow]

thanks for sharing your opinion 🙏

[@jds0912]

I broke my ankle and had surgery 5 months ago. Physical therapy has gone well but ankle mobility is still very bad. Adding this exercise and hopefully I'll improve. Seems like it will help for sure though sitting on my feet was quite uncomfortable.

[@merlinmaya1]

absolutely loved this sequence. TY

[@allangrajek-fivebranchesyo3096]

Just wanted you to know that the close captions are in the way a lot. Maybe they could be at the top of page. Love your work by the way.

[@valentinanovara7122]

This is just amazing

[@KorubiC4]

after rolling my left ankle a handful of times, i lost my ability to jump high and dunk a basketball, after a week of regular strength training in the gym and doing this practice three times, although im still unable to be fully explosive, my range of motion is coming back and im able to somewhat dunk again (im getting above the rim and placing it in but im not flushing it yet) ill continue to update this

[@eve938]

Again another great exercise.

[@liamduckhouse8006]

Great video! Really enjoyed the routine and learning more about my own bodies mobility after doing this one first I ended up trying the toe mobility aswell both great videos really looking forward to more of the mobility videos

[@harundenizel5324]

I love your exercises, feels so good

[@itkurakina]

Thank you!

[@earljeremy4540]

This was amazing. Wow would have thought such a simple exercise could work so deeply. I felt a lot of heat in the thigh as well is on the inside of the hip joint. Does that mean I did the exercise incorrectly. I didn’t feel activation in the anterior tibialis as well as that shift in range in the ankle. Amazing Flo. Love love love 🙏🏾🙏🏾🙏🏾

[@billyowens1857]

Thank you

[@plantheadvibes4991]

i loved this.

[@prophet4332]

this one is really appreciated ❤️ thanks for sharing

[@Pewdieguey]

I really need this right now....Thanx

[@percevalfayon9083]

Love this!!! ❤

[@mckenzieshedd4011]

This is great. Can you make something that works on neck mobility?

[@lanabridges]

Just the way that i Was looking for