Dorsal flexion (also called dorsiflexion) refers to the movement of pulling the toes and foot upward toward the shin decreasing the angle between the foot and the leg. In yoga practice this action is crucial for proper alignment stability and therapeutic benefits in numerous poses particularly standing asanas and seated forward bends.
Dorsal flexion engages the muscles of the anterior (front) compartment of the lower leg primarily the tibialis anterior extensor hallucis longus and extensor digitorum longus. When these muscles contract they lift the foot providing control and stability during transitions and balancing postures. The action of dorsal flexion directly opposes plantar flexion which points the toes away from the shin.
Yoga practitioners frequently utilize dorsal flexion in poses like Downward-Facing Dog (Adho Mukha Svanasana) where actively flexing the ankles helps lengthen the posterior chain of muscles from heels to hamstrings. In seated forward bends such as Paschimottanasana dorsal flexion helps prevent hamstring injury by engaging the antagonist muscles to those being stretched. In standing poses like Warrior positions active dorsal flexion in the front foot creates proper grounding and stability.
From a therapeutic perspective dorsal flexion strengthens commonly weak ankle muscles helps prevent and rehabilitate conditions like plantar fasciitis and shin splints and improves balance and proprioception. For many contemporary practitioners who spend hours in plantar-flexed positions (wearing high heels or pointed-toe shoes) yoga poses that incorporate dorsal flexion provide essential counterbalancing to prevent imbalances and related foot ankle and leg issues.
