Squeeze the World: The Little Globe Ball That Wakes Up Your Ankles
A simple prop from my yoga classes that you can use at home
If you've taken class with me lately, you've probably noticed a few tiny planets rolling around the studio. These mini Earth squishy balls have become one of my favorite props. They're soft, squeezable, and just the right size to tuck between your ankles, and they turn a simple heel lift into a surprisingly mindful little practice.
Today I want to share exactly how we use them in class, so you can try it at home too.
Umnodobn Mini Earth Soft Squishy Ball 3 Pack (3.7-inch foam globe balls)
Why a squishy ball?
Gently squeezing a soft ball between your ankles gives your body something to hug toward. It invites your inner legs to engage, encourages steady, even alignment through your feet and ankles, and gives you a small, playful focus point for balance. The ball also gives you instant feedback: if it starts to slip or roll back to round, you'll know your attention has wandered.
The globe ball heel lift
Set up (seated)
Sit tall toward the front edge of a chair or block, with your feet flat on the floor and directly below your knees.
Place the ball between your ankles, right at the inner ankle bones (the little knobs on the inside of each ankle, called the medial malleoli).
Squeeze the ball so it's truly squished, not round. At the same time, gently draw your knees toward each other so your whole inner leg is engaged.
The movement
Press your big toe and the ball of your big toe firmly into the ground.
Keeping the ball squeezed, slowly lift your heels.
Pause for a breath at the top.
Now slowly lower your heels back down. Take your time on the way down; don't let your heels drop quickly. The slow descent is where so much of the good work happens.
Repeat for several slow rounds, keeping the ball squished and your knees hugging in the whole time.
Ready for more? Try it standing
Once the seated version feels comfortable, you can try the same exercise standing. Stand with your feet under your hips, place the ball between your inner ankle bones, and keep a hand on a wall or the back of a sturdy chair for balance. Press through the big toe mounds, lift your heels slowly, and lower down with the same patience and control.
A few gentle reminders
Squished, not round: if the ball pops back into shape, re-squeeze.
Big toe down: keep that inner edge of the foot grounded as you rise.
Slow on the way down: the controlled lowering is the heart of the exercise.
Use support: a wall or chair is always welcome, especially when standing.
Listen to your body: move within a range that feels good, and skip anything that causes pain.
Get your own globe balls
These are the exact ones I use in class: Umnodobn Mini Earth Soft Squishy Ball 3 Pack on Amazon. A 3-pack means you can keep one by your mat, one at your desk, and one to share.
Scan the QR code to shop, or tap the link: https://amzn.to/4icPsL8
I'd love to hear how it feels for you. Bring your questions to class, and happy squeezing!
