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Yoga Poses for the Feet

Any pose that strengthens the lower leg muscles and feet will help improve foot problems as well as increase circulation, reduce leg cramping, help reduce swollen ankles, and create stability in the body. Listed below are a number of specific yoga poses that benefit the feet.

Virasana-Hero Pose

Virasana is an important pose for foot health. It stretches the top of the foot and ankle while toning the sole of the foot. This pose is very therapeutic for flat feet as strengthening the muscles in the feet helps recreate the arches. Virasana also, over time, reconstructs the alignment of the tarsal bones by having pressure on the tops of the feet and allowing the toes to spread.

Vajrasana-Thunder Pose

Vajrasana has many of the same benefits of Virasana as it helps to recreate or maintain healthy arches, increase flexibility in the ankle as well as reconstruct the alignment of the tarsal bones.

Baddha Konasana-Cobbler Pose

Baddha Konasana is a great pose for feet. While in Baddha Konasana pressing the four corners of the feet together and drawing the toes away from each other strengthens the foot muscles and activates the arches.

Squat with Toe Stretch (knees on floor)

Kneeling with the toes tucked under is a great way to stretch the bottom of the feet. This can be a very intense stretch for beginners as it breaks up tension in the sole of the foot.

Squat (knees up, heels on floor)

Squatting with the knees up strengthens the muscles of the feet, toes and lower legs which help the overall health of the feet.

Adho Mukha Svanasana-Downward Facing Dog

Adho Mukha Svanasana is another great pose for the feet. The feet muscles are working as your arches lift, while stretching the soles of the feet. By lengthening the plantar muscles and fascia the downward extension of the heel to the floor will develop with time.

All Standing Poses

It is important to pay attention to the foot alignment and muscle tone in all yoga poses, especially during standing poses when the feet are not only the foundation of the pose, but also the connection to the earth grounding us energetically. Standing poses emphasize establishing a firm base of support through the legs so the spine can be relaxed, light, and free. To create proper foot alignment, evenly distribute your weight between the big toe mound, the baby toe mound, the inner heel and the outer heel. Allow the toes to spread forming a firm foundation and complete support system for your body to maintain health as well as create good posture and a firm foundation for all yoga poses.

Viparita Karani-Legs up the wall

Legs up the wall will restore energy and oxygen to the legs and feet as it allows blood and lymph fluid that has pooled in the feet and ankles throughout the day to flow back into the body.


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