Yoga Stretches that helped me with Feet Pain and Flat Feet
The significance of our feet lies in their ability to support our weight daily. In yoga, the fundamental starting point for practitioners is to learn the standing pose known as Mountain Pose (Tadasana). This pose offers a valuable opportunity to explore the four corners of the feet and understand the impact that proper foot engagement can have on the entire body.
There are 26 bones, 33 joints, and over a hundred muscles, tendons and ligaments in each foot.
It is not unusual for individuals to encounter foot pain, particularly those with flat feet who may have additional concerns. Growing up, I faced the issue of having flat feet on both sides. Engaging in activities such as long walks or running has always posed a challenge for me. Even at the start of my yoga practice, I found it nearly impossible to perform standing balance poses.
Regularly practising yoga has significantly improved the condition of my feet and alleviated my other joint pains as well. Although it was initially challenging, consistent practice of yoga has effectively relieved the discomfort caused by my flat feet in both my daily life and yoga sessions.
Standing Balance
When I first began practising yoga, I struggled with standing balance poses. Tree Pose was quite a challenge.
I have compiled a series of poses that have been beneficial to me, and I hope you also find it helpful. Certain poses may pose a challenge if you are not a regular practitioner. Start with the foundational ones, like foot rotation and flexion. If there are postures that are currently difficult for you, it is best to skip them until your body is prepared. Remember, there is no need to rush; take your time and allow the magic to unfold.
I highly advise everyone to engage in yoga practice with a knowledgeable yoga teacher who is well-versed in your specific circumstances. If you have any inquiries, do not hesitate to reach out to your teacher or feel free to contact me. I am always delighted to listen and open to exploring ways in which I can be of assistance.
Yoga Sequence for Feet Pain and Flat Feet Video
This sequence incorporates a mix of foundational poses and intermediate yoga poses that involve deep stretching. If you are a beginner, it is recommended to prioritize the foundational poses labelled as One to Four. As you progress, you can gradually work towards poses that require a higher level of flexibility. Stay patient and may you experience the best outcomes along your yoga journey.
Kindly refer to the video provided for step-by-step guidance. However, I strongly suggest that you familiarize yourself with the instructions below to gain a better understanding of the exercise before proceeding with the video.
Yoga Sequence for Feet Pain and Flat Feet - List of Postures
I recommend incorporating these tools into your practice to enhance your overall experience.
Use two blocks or two thick books to provide support during stretching exercises.
Consider using a blanket or cushion to provide support for your seat.
Feet Exercise 1 - Feet Warm-Up
To warm up your feet, start with some gentle foot rotations. This practice is exceptionally comfortable, especially after a tiring day of walking or sitting. By practising this pose, you can effectively stretch your muscles and promote blood circulation in your feet, calves, and hamstrings.
Feet Exercise 2 - Flexion
By incorporating foot flexion and pointing exercises into your routine, you can increase the mobility of your feet, stretch the muscles, and enhance blood circulation in the feet, calves, and hamstrings.
Feet Exercise 3 - Kness and Knuckles
Even the tiniest section of the feet requires attention as it aids in alleviating tension from the muscles spanning from the calves, and hamstrings, all the way up to the hips.
Feet Exercise 4 - Tree Pose (Vrksasana)
Learn to balance with one leg in Tree Pose. Foot stays grounded.
Feet Exercise 5 - Half-Hero Pose Twist
Flexibility is a prerequisite for performing the half-hero pose. If you struggle to sit comfortably in this position or feel excessive strain on your joints, it might be best to avoid attempting this pose.
FeetExercise 6 - Foot Massage
It is recommended to gently massage your foot in a downward and upward motion, ensuring proper care and attention. This beneficial practice can be performed whenever you experience discomfort or require relief from tension in your feet.
FeetExercise 7 - Hero Pose (Vajrasana)
Seated meditation practitioners often find the hero pose to be highly advantageous. By elevating your seat using a cushion or blocks, you can effectively reduce tension in your joints. However, if you find that the pain persists, it is advisable to refrain from practising this pose.
Feet Exercise 8 - Wind down
To conclude your practice, it is advisable to choose a pose that you find relaxing, such as the Seated Forward Bend (Paschimottanasana).
It is important to avoid rushing through the end of your yoga session and instead focus on cultivating a sense of calm until the very end.
