Yoga Poses for the Feet
The feet incredibly contain a quarter of all the bones in the body. They are complex structures, each containing 28 bones, 33 muscles, 31 joints and over 100 ligaments. This complexity allows our feet to adapt and move in in a variety of different ways, providing us with the stability and balance to walk, run and jump over uneven ground – an evolutionary necessity stemming from our cave dwelling days. The 3 arches, medial, lateral and transverse, provide the architectural strength of the foot but they must be supported by the deep musculature that weakens if not fully utilised. Modern life, walking on even surfaces and cramming our feet into boots and shoes, has caused harm and problems arise such as fallen arches, weak ankles, bunions and hammer/claw toes - all of which reduce the strength of our body’s foundation and leads to further misalignment in the legs, hips, spine and head. So, the feet must be kept healthy and strong.
Yoga postures awaken the feet, restoring movement and strength and bring the feet back to life. The layers of musculature from superficial to deep in the soles of the feet are nourished and released with the improved blood flow that practicing physical yoga brings – a forward bend will lengthen the Achilles tendons and calves shortened by wearing high heels and spreading the toes and lengthening through the feet in standing poses will really bring the feet alive
Yoga Poses That Help Your Feet
Try this yoga series to take a little extra care of your tired feet.
1. Adho Mukha Svanasana – Downward-Facing Dog is the ultimate stretch for the back of the body including the hamstrings, calves and Achilles tendon in the legs. To make Downward-Facing Dog even more beneficial for the feet, walk the dog by alternating gentle heal raises - bending one knee as you push the opposite heel to the ground. Place a block or rolled up blanket under the heels for support if they do not reach the ground.
2.Janu Sirsasana – Head-to-Knee Forward Bend – From sitting stretch out your left leg all the way from the hip joint. Bend your right knee, placing the bottom of the right foot against the inner part of your left thigh. Your right leg and knee should be pressed to the floor. Line up the upper body and navel with the left leg. This will set your torso in the right position. Let your hands provide support as they rest beside the hips. Breathe deeply and fold. Extend your belly and torso right up to the top of your head. Spread the sole and toes of the left foot. Repeat on the other side.
3.Virasana – Hero’s Pose – From a kneeling position, press the tops of your feet into the mat as you sit down between your legs. Knees should be pointing forward for proper alignment. If your hips cannot reach the floor without straining the knees, place a bolster or blanket between your legs to raise the height of your seat. If this stretch is too intense for the feet, a rolled blanket under the ankles can provide some relief. A beautiful stretch for the tops of the feet.
4.Vrksasana – Tree Pose – Shift your weight slightly onto the left foot and bend your right knee. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the sole against the inner left thigh, press the right heel into the inner left groin, toes pointing toward the floor. The centre of your pelvis should be directly over the left foot. Rest your hands on the top rim of your pelvis. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together. Another beautiful activation for the tops of feet and ankles.
5. Baddha Konasana – Bound Angle Pose –With your feet placed together, you will really be able to see if you have flat feet or high arches. Try placing a tennis ball between your feet to gently roll back and forth and help stretch the fascia. When sitting in Baddha Konasana, or Butterfly, interlace your toes with your fingers. Another variation is to interlace the toes of both feet together. This will provide more space in between the toes, allowing them to spread wider by stretching our toe muscles.
6. Viparita Karani – Legs Up the Wall with a V stretch. Taking the legs wide into a V shape provides a gentle stretch for the abductor muscles. Tight inner thigh muscles can overload the foot arch causing pain or an imbalance in the feet during walking. Legs Up the Wall also relieves oedema of the lower extremities as well as providing for the force placed upon the feet during the day. Use a block to support your lower back if needed.
When we bring the focus to our feet and toes like this, we not only gain foot health, but can also extend a moment of gratitude for these parts which carry us all day long.
Bend it Like Buddha Yoga
22n August 2020
