How to do an Ankle CAR (controlled articular rotation)

Disclaimer: Yoga Framework™ recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise, yoga or mobility program. When participating in any exercise or program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. Educators at Yoga Framework™ are certified in Yoga, FRC and FRA (Functional Range Systems).

The basic articulations:

  • Plantar Flexion
  • Dorsiflexion
  • Inversion
  • Eversion

The Ankle CAR (controlled articular rotation):

  1. Begin in a seated position on the floor or in a chair
  2. Take the same side arm (ipsilateral) underneath the leg and place the opposite arm/hand (contralateral) over to hold the tibia from rotating
  3. Slowly move the ankle into plantar flexion
  4. Then move the foot away from the midline of the body for eversion
  5. Continue into dorsiflexion reaching the backside of the foot towards the shin
  6. Finally ending with Inversion moving the foot towards the midline
  • Avoid moving the tibia when rotating
  • Always express current end ranges
  • Repeat again or in the opposite direction if desired
About jeffrey posner

First certified in New York City, he then explored the practice of yoga and sacred geometry within the various lineages. He has since studied with the Ido Portal team and completed the Functional Range Systems FRC®/FRA® certifications. Jeffrey is the author of the Yoga Framework “course book”. He has been featured on Yoga Journal, Spartan TV and other prominent media outlets.

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