Embrace These Fantastic Yoga Stretches for Feet and Ankles

Why It’s Important To Look After Foot and Ankle Health

While exercising, we tend to ignore our feet and ankles. The irony is that our feet and ankles are the foundation that supports our entire body and helps us stand, walk, and run – the works. And so, we ought to give them more TLC. Neglecting their care can lead to various issues such as foot pain and ankle sprains

Having healthy feet and ankles is key to a good quality of life. Whether you’re an athlete or someone who is on your toes—taking care of your feet and ankles should be a priority.

Thankfully, Yoga for feet and ankles offers a holistic approach to ensuring their well-being. It provides a range of movements that can enhance strength, flexibility, and mobility. So, if you’re someone who faces common foot problems, be sure to read this article. 

Yoga 101 For Healthy Feet and Ankles

Yoga poses for feet can enhance our strength, flexibility, and balance. They also play an important role in preventing injuries and relieving pain. Here’s a deep dive into the larger benefits of practising Yoga, especially for your feet and ankles:

1. Improved Strength

Yoga poses that focus on the feet and ankles help strengthen the muscles in these areas. Stronger muscles provide better support and stability, reducing the risk of injuries.

2. Increased Flexibility

Yoga stretches target the tight muscles in the feet and ankles. They also improve flexibility, which helps prevent muscle imbalances and omit common issues like plantar fasciitis.

3. Better Balance

Yoga poses help you achieve better balance. In the next section, we’ll touch upon some easy exercises that help you get there.

4. Enhanced Circulation

Yoga poses such as inversions and deep stretches, can improve blood flow to your feet and ankles. This increased circulation can reduce swelling, relieve pain, and promote faster healing.

Basic Yoga Stretches for Feet and Ankles

New to Yoga? Or have limited experience with it? Here are some basic but essential foot and ankle stretches you can begin with. These gentle stretches will help you improve flexibility and build strength.Mountain Pose (Tadasana)

Start by standing tall with your feet hip-width apart. Distribute your weight across both feet and engage the muscles in your legs. Feel the ground beneath you and focus on grounding through your feet. Hold this pose for a few breaths, feeling the strength and stability in your feet and ankles.

Toe Stretch

Sit on your heels. Tuck your toes under. Now, shift your weight back, feeling a gentle stretch in the soles of your feet. Hold this position for a few breaths before you release. Repeat this stretch a few times, increasing the duration as your flexibility improves.

Ankle Circles

Sit with your legs stretched out in front of you. Place your hands beside your hips. Lift one foot off the ground. Next, rotate your ankle in a circular motion. Perform 10 circles in one direction and then switch to the other direction. Repeat with the same movements on the other foot. This exercise helps improve ankle mobility and flexibility.

Remember to listen to your body and not push yourself beyond what your body can handle. It’s okay to take baby steps. Aim to get consistent first. Practice these basic foot and ankle stretches at least a few times a week. You'll soon see visible improvements in your strength and flexibility.

Intermediate Yoga Stretches for Feet and Ankles

Once you have mastered the basic foot and ankle stretches, you can try these. These intermediate stretches can challenge your muscles and increase flexibility. These stretches will strengthen your feet and ankles while promoting balance and stability. Here are a few intermediate Yoga poses to incorporate into your routine:

Downward Facing Dog (Adho Mukha Svanasana)

Get on your hands and knees, then lift your hips upwards, forming an inverted V shape with your body. Press your palms into the Yoga mat and stretch through your arms and legs. Be sure to feel the stretch in your calves, hamstrings, and the soles of your feet. Hold this pose for several breaths, focusing on grounding through your hands and feet.

Warrior Pose (Virabhadrasana)

Stand with your feet wide apart, then turn your right foot out and bend your right knee. Keep it aligned with your ankle. Extend your arms out to the sides, parallel to the floor, like a warrior. Find the balance and stability in your front foot as you hold this pose. Make sure to repeat on the other side.

Garland Pose (Malasana)

Squat down with your feet hip-width apart and your heels on the ground. Bring your palms together at your heart’s center. Press your elbows against your inner thighs, opening your hips. Feel the stretch in your ankles and feet as you hold this pose for several breaths.

These intermediate Yoga stretches challenge your muscles and increase your range of motion.

Practice them to strengthen your feet and ankles. You'll also reap the benefits of improved balance and flexibility.

Advanced Yoga Poses for Feet and Ankles

Looking to take their foot and ankle health to the next level? These advanced Yoga poses can provide the challenge needed to improve flexibility. Before you practice these, remember to warm up. Listen to your body to avoid overexertion or injuries.

Tree Pose (Vrksasana)

Stand tall and shift your weight onto your left foot. Bend your right knee and place the sole of your right foot against your inner left thigh or calf. Find your balance and bring your hands together at your heart’s centre. Hold this pose for several breaths, then repeat on the other side. Tree pose strengthens the muscles in your feet and ankles while improving balance.

Eagle Pose (Garudasana)

Start by standing tall, then cross your right thigh over your left thigh. Wrap your right foot around your left calf if possible. Extend your arms in front of you and cross your right arm over your left arm, bringing your palms to touch. Hold this pose for several breaths, feeling the stretch in your ankles and feet. Repeat on the other side.

Standing Splits (Urdhva Prasarita Eka Padasana)

Start in a forward fold, then shift your weight onto your left foot. Lift your right leg straight up, keeping it parallel to the ground. Flex your right foot and engage your core for stability. Hold this pose for several breaths, then repeat on the other side. Standing splits improve balance, strengthen the feet and ankles, and increase hamstring flexibility.

Advanced Yoga poses need focus, strength, and flexibility. Practice them with caution. Increase the duration and intensity as your body gets used to them.

Safety Tips for Practicing Yoga for Foot and Ankle Health

While Yoga can be excellent, it's key to follow the below steps to avoid injuries. Here are a few tips to keep in mind:

• Warm up before each Yoga session, focusing on gentle stretches for your feet and ankles.

• Take baby steps. Listen to your body and avoid pushing yourself beyond your limits. Respect your current level of flexibility and strength.

• Use props such as blocks or straps to tweak poses and accommodate any tightness in your feet and ankles.

• Practice on a non-slip mat or surface to prevent any accidents or slips during your Yoga practice.

• Have a pre-existing foot or ankle condition? Consult with a healthcare professional before kickstarting a new Yoga routine.

So there you go. By sticking to these tips, you can ensure a safe and effective Yoga practice for healthy happy feet.

Our tips for getting consistent

To reap the benefits of Yoga for your feet and ankles, consistency is everything! Add Yoga into your daily routine to improve strength, mobility, and foot and ankle health.

Here are our tried and tested suggestions on how to make Yoga a part of your daily life:

• Set aside a specific time each day for your Yoga practice. This could be in the morning, during your lunch break, or in the evening too. Block your practice as an event on your calendar to ensure you don’t miss it.

• Pace yourself out. Start off with a short session and increase the duration to an hour, as you get more comfortable.

• The great thing about Yoga is that you can experiment with different styles to find the one that suits you best. Hatha, Vinyasa, and Yin Yoga are all great options for foot and ankle health.

• Join a local Yoga class or find home YouTube workouts to guide you through your practice. Having a teacher or personal trainer can ensure the proper form.

• Be patient and kind to yourself. Progress takes time. Remember that each day on the mat is an opportunity to improve.

By making Yoga a part of your daily routine, you can enjoy its benefits of improved foot and ankle health.

Yoga Props & Accessories to Enhance Your Foot and Ankle Stretches

Using Yoga props can help you get better with foot and ankle stretches. They also make them more effective and comfortable. Here is our fave list of props to incorporate into your practice:

Yoga Blocks

Yoga blocks are versatile props that can provide support and stability during foot and ankle stretches. You can use them to change poses and increase your range of motion.

Yoga Strap

A Yoga strap can help you deepen your stretches and improve flexibility in your feet and ankles. It can be particularly useful for poses that need reaching or binding.

Bolster

A bolster can provide support and comfort during restorative poses. It allows you to relax and hold poses for longer periods. It also promotes deep stretching and relaxation.

Toe Separators

Toe separators are small devices that help realign your toes and improve mobility. Use them during Yoga practice to enhance foot stretches and relieve tension.

Using these props and accessories can enhance your foot and ankle stretches. They also allow you to experience deeper and more effective stretching.

More Activities Complement Your Yoga for Healthy Feet and Ankles

There are more exercises you can weave into your routine to complement foot and ankle health. Here are the ones we recommend:

1. Strength Training

Exercises, such as calf raises and squats, can strengthen muscles. Aim for two to three strength training sessions per week. Use lightweight dumbbells or even water bottles to make the workout impactful.

2. Barefoot Walking

Walking barefoot on surfaces such as grass or sand can help improve balance, stimulate blood circulation, and promote healthy foot mechanics.

3. Foot Massage

Regularly massaging your feet can improve blood flow, relieve tension, and promote relaxation. Use a massage ball or your hands to apply gentle pressure and knead your feet.

4. Stretching Breaks

Stretch throughout the day to keep your feet and ankles mobile and flexible. Simple stretches like toe curls and ankle circles can be done anywhere, even at your desk.

Remember to listen to your body and switch up exercises based on your needs and abilities.

Importance of Wearing the Right Footwear

Apart from practising Yoga stretches, wearing the right footwear is also crucial for maintaining healthy feet. Here are some tips for choosing the best footwear:

• Arch Support: Look for shoes that provide arch support to prevent flat feet and promote alignment.

• Cushioning: Opt for shoes with soft soles to absorb shock and reduce pressure on feet and ankles. At Kosh-a, we make sure to add an extra layer of padding in our footwear, for added comfort. 

• Proper Fit: Make sure your shoes fit to avoid friction, blisters, and other foot problems. Measure your feet as their size can change over time.

Comfort and support should be your top priorities when choosing footwear for daily activities or workouts. Avoid shoes that are too tight, too loose, or have worn-out soles. Opt for handmade footwear that focuses on comfort.

Embrace the Power of Yoga for Strong and Healthy Feet and Ankles

In conclusion, adding Yoga stretches for your feet can have a great impact on the health of your feet and ankles. From improving strength and flexibility to promoting balance and stability, Yoga offers a comprehensive approach to foot and ankle health.
By slowly progressing to advanced poses, you can strengthen your muscles. Yoga also helps in preventing common foot and ankle issues.

So, don’t wait any longer. Go on and put your best foot forward and embrace Yoga for strong and healthy feet and ankles!

Want comfortable shoes to keep your feet healthy and happy? Don’t forget to check out Kosh-a's gorgeous footwear.  

Speak to our ‘shoe-xperts’ to know more about our insanely comfy footwear; write to us at customerservice@kosh-a.com! We can’t wait to hear from you.

Sources: Movement for Modern Life, Healthline