Practicing yoga for the feet does not mean that your flow is limited to just your toes. It’s about focusing on stretching and using your feet in everyday postures and exploring how tension is transferred through them to the legs and upper body. Poses such as downward-facing dog, cat and cow, and even lizard pose can provide opportunities to release long-standing tension through toe extensions, curls and taps that relieve unnecessary tension. Think of the entire practice as a mindful foot massage.
As you do these simple, consistent exercises, you can notice how good it feels to care for your foundation.
11 minutes of yoga for feet
For this exercise you will need some blocks or block-like props.
Kneeling toe curl
Get on your hands and knees and tuck your toes. Reach back and adjust your toes with your hands if necessary, making sure all ten toes press against the mat. Here, start in a tabletop-like position and gently slide your sit bones closer to your heels.
You can also sit upright and use blocks under your hands.
The more you sit upright and walk your hands down your legs as you work toward your shoulders stacking over your hips, the more intense you will experience the stretch.
Breathe deeply into your feet and stay here for about 1 minute, or however long feels best.
Foot taps
Move your blocks to the side and return to your hands and knees. Gently tap the tops of your feet into the mat to release it quickly.
Foot press
When you’re ready, sit back on your heels. Bring your hands back to the back, with fingers facing the front of the mat, and bring blocks under your hands if this feels more comfortable. Lean back slightly to stretch the tops of your feet.
If possible, lift your knees off the ground. The further you lift and lean back, the more intensity you will experience in this stretch. Stay here for about 1 minute.
Cow pose
Move your blocks to the side, return to your hands and knees and inhale through Cow Pose, lowering your stomach and lifting your chin.
Cat poses
Exhale into Cat Pose, rounding your back and tucking your chin.
Move through 4 sets of Cat and Cow, moving at the pace of your own breathing and pressing your toes.
Downward Facing Dog
On your next exhale, press your hips up and back into downward-facing dog.
Here, kick your legs out or stand high on your toes and dynamically lower your heels toward the floor. Stay here for 5 breathing cycles.
Toe stretch
Bring your hands and knees back to the mat. Extend your right-left behind you and tuck your toes. As you inhale, shift your weight forward, moving your shoulders past your wrists, and as you exhale, shift your weight back and press the ball of your foot into the mat.
Repeat this back and forth motion 4 times.
Thread the needle
On your next exhale, sweep your right leg straight out to the side, toes pointing forward. Inhale your left arm toward the sky and exhale as you reach underneath you and bring your left shoulder toward the mat in Thread the Needle. Send your left fingertips to your right toes.
Stay here for 5 breathing cycles.
Press into your right hand and lift your left arm back to the sky before returning both hands to the mat.
Dynamic lizard pose
Slide your right foot forward to the outside of your right hand and lunge forward into Lizard Pose. Begin rocking back and forth, lowering your hips to the left and right.
As you move, roll to the outside edge of your right foot. Repeat this dynamic movement 5 times.
Head-to-knee position
Come back through the center and come into a sitting position with your left knee bent and your left foot against your right inner thigh in the head-knee position. Point and flex your right foot. Stay here for 7 breathing cycles.
Walk your hands all the way back so that you are sitting upright. Return to your hands and knees and repeat this series of movements – including Toe Stretch, Thread the Needle, Lizard Pose and Head to Knee Pose – on the other side.
Bound Angle Pose
When you’re ready, bring the soles of your feet together in Bound Angle Pose. Give yourself a little foot massage, using your thumbs to draw circles along your heels and the balls of your feet. Stay here for 45 seconds to 1 minute.
Supported Savasana
Before lying down in Savasana, bring your blocks under your mid-calf for a gentle inversion. Stay here for 3-5 minutes or as long as you like.
Close
To come out of Savasana, reach through your fingers and toes. Roll onto your right side into a fetal position and pause before pressing yourself into a comfortable chair. Hands meet at the heart center. Bow your head and thank yourself for showing up on your mat today.
(Your feet will thank you too!)
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