Yoga Feet Exercises

The feet are an essential part of the body, bearing weight and stress as you walk throughout the day. Toes are used to provide balance, as well as help in movement forward. The feet also are important structures for the rest of the body, affecting the alignment of the ankles, knees, hips and the back. Stretching with yoga feet exercises is an ideal way to relieve tension, improve flexibility and reduce pain.

Cobbler Pose

Known as Baddha Konasana, the cobbler pose is beneficial for feet to strengthen muscles and stretch the arch. To do this yoga foot exercise, sit with your legs bent so the soles of your feet flatten together. Relax your knees so they stretch and drop to the floor, and sit up straight. Concentrate on pressing your feet together, strengthening them while relieving tension in the arch and heel.

Squat

Referred to as the Garland Pose, this squat strengthens foot muscles, as well as the toes and lower legs. Increased strength in the feet will also improve posture and flexibility. To do this pose, stand with your feet about one foot apart and bend your knees, lowering yourself into a comfortable squatting position so that your bottom is almost touching the ground. Keep your feet parallel to your shoulders to prevent strain on the ankles or knees. Place your arms within your legs so your elbows are in contact with the inside of your knees, bringing your hands into a praying position. Keep your back straight and the rest of your body relaxed. Breathe deeply five times before standing up slowly.

Downward Facing Dog

One of the most popular poses in yoga, the Downward Facing Dog benefits the feet by strengthening and stretching the arches. To do this pose, start out on the floor, resting on your hands and knees. Your knees should be parallel to your hips, and your hands should be placed above your shoulders, about five inches away. Spread your fingers to provide support for the upper body and stabilize your toes by spreading them apart to support your weight.

On an exhale, lift your knees up so your legs are fully extended and your heel is not touching the ground. Beginners or individuals who have not increased levels of flexibility might find that they are not able to lower their heel down to the ground, and that is acceptable. As you continue yoga, your flexibility will increase, allowing you to lower the heel completely down to the floor, stretching the Achilles tendon.

Hold the downward dog pose for one to two minutes, slowly bringing the legs down on release.

References

• Yoga Poses
• Yoga for the Feet

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