The Body Part You’re Neglecting During Yoga Workouts

Your feet—and you!—depend on the proper functioning of 29 different muscles and counting. These muscles, along with the very structure of your feet, affect your posture and gait, as well as what you are able to do while you’re on your feet. 

"Your feet carry all of your story," says Peloton instructor Mariana Fernández. "They support the weight of the rest of your body so they are there working in steps you take on the daily, the pedal strokes of your bike, or stride of your run. They hold so much of your history and it's just as important to give them some care and maintenance as the rest of the body."

So when was the last time you showed your feet some love? They support you every step of every workout you perform. Without proper foot care, you might start to notice pain or discomfort that could set you on the sidelines. 

Yoga can address a multitude of issues throughout your body. And, surprise, surprise, this includes your feet. When your feet are better aligned, you’ll feel the difference throughout your entire body. By incorporating yoga feet postures into your regular routine, you can get relief and strengthen your feet for other exercises.  

Read on to discover how to keep your feet happy and healthy.

Why Is It Important to Take Care of Your Feet?

“I know I'm stating the obvious,” Peloton instructor Jess Sims says, “but our feet are what we stand on all the time, and they take us from one place to the next.” 

In addition, she adds, when you experience pain in your body, it may be coming from above or below where you’re noticing the pain. Feel pangs in your legs, knees, or ankles? The problem could be with your feet. 

With Foot Health Being So Essential, Why Do So Many Forget About Their Feet?

“We tend to foam roll and take care of our larger muscle groups such as the quads, hamstrings, and glutes,” Jess says. 

But if you’re neglecting your feet and ankles, you’re not stretching all the usual suspects when it comes to common sources of aches and pain in the body.  

“Just because your feet don’t ‘feel’ sore,” Jess says, “doesn’t mean they should be neglected.”

How Yoga Helps Relieve Foot Pain

Foot pain can be caused by so many things. Chief among them is inappropriate footwear. While any shoes that don’t fit properly can cause pain, narrow, pointy-toed shoes that concentrate your body weight at the ball of your foot are the worst offenders (think: high heels and heeled boots). Overuse from exercise, standing for long periods of time, or walking on uneven terrain can also lead to foot pain.

But no matter the cause of your foot pain, yoga can help release muscle tension and strengthen your feet. 

"Yoga is done barefoot so a lot of the poses are ground in the soles of the feet," Mariana says. "This requires activation, flexibility, and mobility. There are over 100 tendons, muscles, and ligaments in your feet so by working them on the daily, whether it's strengthening in balancing postures or stretching them in seated postures, you're helping avoid pain and injury."

Yoga feet poses can be used to improve the flexibility, muscular strength, and stability of your feet. These postures can improve circulation, release tension, reduce inflammation, and often provide a much-needed reprieve from the wear your feet experience on a daily basis. 

Yoga can also help alleviate foot pain caused by a variety of medical conditions, including:

Tips Before You Do Foot Exercises

It’s often recommended that you be barefoot during yoga feet poses. This allows better traction and grip on the floor, so you can maintain your pose. It can also help you be more aware of the sensations in your foot during the pose, movement or stretch. "By being barefoot you can feel each part of your foot work," Mariana says, "as well as allow the toes to find space and breathe."

Second-best is wearing shoes or socks that provide traction and won’t let you slip on a slick floor. 

Yoga Poses for Happy Feet

The next time your feet are aching, grab your yoga mat and give these moves a try.

1. Improve your balance with mountain pose.

This standing yoga posture can help correct muscle imbalances associated with body alignment and . 

A.) Begin with your feet hip-distance apart, arms at your sides. 

B.) Relax your toes and center your weight over the arches of your feet. Keep the four corners of each foot evenly grounded, so you’re not leaning either forward or backward. Your legs should be straight, but the knees should not be locked. The back of your skull should be aligned with your tailbone. 

C.) Inhale and lift the arches of your feet. Engage your quads, also pulling them upward. Lift out of the waist, and lengthen yourself upward, through the crown of your head, keeping your face and jaw relaxed. 

D.) Exhale as you drop your shoulders down and back, reaching your fingertips toward the floor. Hold for several breaths. 

2. Give your hips and feet extra love with the bound angle pose.

An excellent hip-opener, the bound angle pose also strengthens your core and improves your posture as it stretches the inner thigh. It’s an ideal remedy when you’ve been seated for too long, or to help you recover after running. It can also help alleviate discomfort associated with flat feet. 

A.) Begin seated, then bring the soles of your feet together, close to your body, allowing your knees to protrude out from each side of you. Don’t press down on your knees—just allow them to drop to a degree that is natural and comfortable for you. 

B.) Clasp the tops of your feet and sit up, being sure to keep your spine straight. 

C.) Hold the pose for up to 5 minutes.  

3. Legs-up-the-wall for swollen feet.

To improve circulation and relieve swelling in your legs and feet, perform legs-up-the-wall. It’s a simple pose that can be held for up to 15 minutes. 

A.) Begin by sitting on the floor, with one side of you touching a wall.

B.)  Turn and recline so that your back, shoulders, and head are on the floor or mat, while your glutes and legs are up against the wall. 

C.) Stretch your legs up the wall, keeping your feet flat. Your legs should be hip-distance apart. It’s OK that your buttocks don’t remain touching the wall—it should be comfortable for you. So, get comfy, with your arms at your side, or extended on either side of you. 

D.) Then, relax all effort and let the wall hold you in place. Feel your spine lengthening. 

4. Improve blood flow with the reclining hero pose. 

This one can really help relieve tired legs! Plus, it provides a good stretch through the hips, thighs, knees, and ankles. 

A.) Begin kneeling, with the tops of your feet on the mat. Exhale and gently move your glutes to the mat, so that you’re seated between your feet (rather than on your feet). Your knees should not be wider than hip-distance apart. 

B.) Place your hands on the floor behind you, transferring your weight to your hands. Then lower your elbows and forearms to the floor. If it is comfortable for you to do so, exhale and slowly lean back until your back and shoulders are on the floor. 

C.) Rest your arms at your side, tuck your chin in slightly, and hold for a minute. Depending on your comfort level, you can stay in this pose for up to 10 minutes. 

5. Stretch your feet with the thunderbolt pose.

To increase flexibility in your feet and ankles, and to strengthen the tops of your feet, try the seated thunderbolt pose.

A.) Begin by kneeling on your mat, with the top of your feet flush against the mat. Sit, cradled by your heels, and with your buttocks resting on the soles of your feet. Your tailbone should be tucked in slightly. 

B.) Sit up straight, drop your shoulders down and back, and lay your palms on your thighs.

C.) Let your arms relax. Hold for a minute or longer. 

Of course, there are additional yoga poses that help the feet and ankles, along with other muscle groups in the body. These include downward-facing dog, tree pose, some of the warrior poses, and many more. 

How Do You Care for Your Feet on Recovery Days?

“I love two things: rolling my foot over a lacrosse ball around the arch and toe box area, and toe yoga,” Jess says. “Toe yoga is harder than it sounds. First, stand up and press all 10 toes into the ground, then lift up just your big toes. Repeat the first part, then lift up just your smaller toes. It’s extremely humbling, but the more you do it, the easier it becomes.”

And Mariana has some suggestions of her own: "I do my yoga practice and sometimes stay longer in poses where I feel like my feet are breathing a little more," she says. "After a long day, after your run or ride, after constricting them in shoes for hours, I recommend you go barefoot or socks and feel the ground you walk on, feel all those bones and muscles, rub them out, flex them, play with every toe to just allow them to play and dance for a bit."

What Role Do the Right Shoes Play in Keeping Your Feet Healthy?

“Go to that shoe store,” Jess advises. “I get asked all the time what shoes to wear, but it's really, really important to go to a real shoe store with a knowledgeable team who can help you find the right shoe for you.”

When you're running, you'll potentially want a little cushion because of the high-impact nature of the sport. Then, based on your foot pronation—whether your gait is overpronated, underpronated or neutral—you’ll want to choose a shoe that provides stability, or neutrality. Run a little with the shoes on while you’re still in the store, Jess adds, or do some squats and single leg deadlifts to feel how much stability they offer.

For floorwork, choose a flat, stable shoe with a wide toe box so that you can wiggle your toes and grip the floor through your socks and sneakers. As for Jess? She loves doing bodyweight floorwork barefoot because she likes to separate her toes and feel them digging into the mat or ground beneath her. 

Say goodbye to foot pain and get ready to recover! Give your feet some love with Peloton yoga and stretching classes, including stretches for your legs, hips, spine, and more.