Your Achilles tendon connects your calf muscles to your heel bone and is sometimes termed an Achilles heel. Your Achilles heel plays a role in lifting your body onto the tip toes, lifting your heel and making walking more effortless. Yoga poses can increase muscle tone and flexibility throughout all corners of your feet, promote body alignment and stability, reduce leg cramping and keep your overall body operating at a healthy level. Since not everyone may benefit from all yoga poses, consult with your doctor first.
Start Slowly
Yoga for an Achilles heel needs to start slowly in order to gently stretch your calf muscles to prepare your body for more advanced movements to take place. Increasing your lower leg flexibility also helps improve posture and take pressure off your Achilles tendon. Start by doing a plank pose. Get onto an exercise mat, face down. Gently lift your body onto your elbows and toes. Place your hands underneath your shoulders. Straighten your knees. Keep your back straight. Tighten your abdominal muscles. Hold this position for 20 seconds. Return to the original position and relax for 20 seconds. Repeat this pose three times.
Involve One Leg
Some individuals may find it too difficult or tiring to get enough leverage from both calves to fully stretch the muscles enough to perform yoga poses utilizing both legs simultaneously. In this case, start by stretching one leg at a time. Stand upright with feet shoulder-width apart. Take one step forward with your right leg. Bend your right knee until you feel a mild stretch along the backside of your lower leg. Gently slide your left foot backward until you feel a mild stretch in your calf, keeping your toes pointing forward. Keep your heels on the floor. Firmly press your back heel into the floor to increase the stretch. Hold this pose for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this pose twice.
Involve Head Inversion
Placing your head in an inverted position, but you body in an upright position, can be an efficient way to stretch out your entire body, including your hamstrings, hips and calf muscles. Start doing a yoga for Achilles heel pose known as an Uttanasana, or standing forward bend, suggests Yoga Journal. If new to stretching, gently bend your knees for this pose, to increase the stretch along your leg's backside. Stand upright with your feet close together and slowly inhale. Gently exhale and slowly bend forward from your hip joints. Bring your tailbone toward your pelvis. Do not lock your knees. Concentrate on lengthening your torso. Place your hands onto the floor or around your ankles, if possible. Otherwise, cross your elbows and let your arms hang. Let your head hang freely. Hold pose for 30 seconds. Slowly return to original position.
Utilize Walls
Put walls to use as exercise tools, to stretch out tendons and muscles. Placing your legs in an inverted position can restore energy, return blood and fluid to the rest of your body, while also reducing swelling in your ankles, legs and feet. Get onto either an exercise mat or floor near a wall to do a Yoga pose known as Viparita Karani. Place your legs onto the wall and scoot your body toward the wall until you feel a good stretch along the backside of your legs. Hold this pose for one minute. Slowly scoot your body back and return to the original position. Relax for 20 seconds. Repeat this pose five times.
Member Comments