Yoga Glossary · Joint Actions
Dorsiflexion
Drawing the toes toward the shin — the ankle action that stretches the calves in Down Dog.
Dorsiflexion is the ankle's flexion motion: the top of the foot draws closer to the front of the shin, as when you flex your foot or squat deeply. It is produced by the muscles at the front of the shin, chiefly the tibialis anterior, and it stretches the calf muscles at the back.
Downward Facing Dog is a dorsiflexion study — heels reaching down closes the ankle angle and lengthens the gastrocnemius. Dorsiflexion range also quietly governs squats and lunges: a stiff ankle shifts work into the knees and hips. In standing poses, 'flex the lifted foot' cues dorsiflexion to wake up the whole leg.
In practice
- Limited dorsiflexion is a common reason heels pop up in deep Chair or Malasana-style squats.
- Pedaling the feet in Down Dog alternates dorsiflexion stretch between the two calves.
- Flexing the top foot in Warrior III dorsiflexes the ankle and energizes the lifted leg.
Poses built on this action
- Chair Pose
- Standing Forward Fold
- Wide-Leg Forward Fold
- Seated Forward Fold
- Prayer Twist
- Plank Pose
- Downward Facing Dog
Related terms
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The Yoga Glossary is an educational study reference. Definitions are standard yoga and anatomy knowledge in plain language; nothing here is medical advice.