Your feet help you move and they balance and support your weight when you are standing. This can affect the position of your feet's bones, ligaments and muscles, creating tension that can leave your feet aching and throbbing after a long day. Yoga poses can help to relieve this pain and improve the flexibility in your feet. The feet are vital to your yoga practice because they connect you to the earth, keeping your body in alignment.
Hero Pose
The hero pose stretches many aspects of your foot, including the ankle, sole and top of the foot. Begin by kneeling and slowly lower your buttocks toward the floor. Place your feet on either side of your buttocks, with the soles up. The tops of your feet are on the floor and you should feel a deep stretch on the top of each foot. Keep your back straight and place your hands on your thighs with the palms up. Look forward and keep your shoulders back. Take deep breaths as you rest in this position for one to three minutes.
Hamstring Reach
In a seated position, wrap a yoga band or resistance band around the ball of your foot, slightly angling the strap to follow the foot's natural curve. Lie on your back as you lift the leg in the air, keeping the opposite leg straight. Flex the foot as you pull the straps closer to you, feeling the stretch in the back of the ankle and ball of the foot. Hold the position for 15 to 30 seconds, then loosen the band to lower the leg. Repeat three times on this leg and then repeat on the other leg.
Cobbler's Pose
Named for the position cobblers used to work in, the cobbler's pose stretches and massages the inside of your feet. Sit on the floor and pull your feet in, meeting them in the middle. Push the balls of the feet and ankles together, grasping the tops of your feet. Keep your back straight and lean slightly forward to maintain proper back position. You may wish to massage your feet or apply gentle pressure as you breathe deeply and rest in the pose for one to three minutes.
Downward-Facing Dog
This traditional yoga pose stretches the toes, feet and ankles. Begin on all fours, then straighten your legs, stretching your heels toward the ground. Lean back on your heels as you straighten your arms. Your body position should create an upside-down "V." Concentrate on your feet, spreading your toes on your mat to deepen the foot stretch. Stay in this position for 15 to 30 seconds, then return to all fours or jump with your feet to fold your body together. Slowly lift your torso up to return to a standing position, lifting your head up last to avoid dizziness.
