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These Yoga Poses Help Relieve Foot Pain

Down Dog Foot Pedal

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  • Begin on all fours. Tuck toes and lift hips high, reaching sitz bones toward the ceiling.
  • Reach heels back toward the mat. Drop head so your neck is long.
  • Make sure wrist creases stay parallel to the front edge of the mat.
  • Press into the knuckles of forefingers and thumbs to alleviate pressure from wrists.
  • Pedal feet out one at a time, alternately bending knees in down dog, lengthening out Achilles tendons. Breathe here for at least 5 to 10 deep breaths.

Photo: Five Pillars Yoga

Revolved Single-Leg Forward Fold Variation

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  • Begin in a wide-leg forward fold. Crawl hands to the right, pivoting on feet.
  • Keep crawling hands to the right until right leg crosses over left and you're on the outer edges of feet.
  • Reach the big toe side of foot to the ground so that the entire foot is on the ground. Relax head and neck.
  • If you are steady, use the palm of left hand to massage the top of right foot. Breathe here for 5 to 10 deep breaths, unwind, then repeat on the other side.

Photo: Five Pillars Yoga

Bound Angle Pose with Foot Massage

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  • Begin seated. Bend knees wide out to the sides, and take the soles of your feet together, about 1 to 2 feet in front of you.
  • Take a hold of ankles with hands. Take a big inhale to lengthen the spine, and then hinge torso forward as far as the movement feels comfortable.
  • Drop head, relax your shoulders, and take hands to feet like you are opening a book, with thumbs on the arches of feet.
  • Gently massage the bottoms of feet as you breathe deeply for 5 to 10 breaths.

Photo: Five Pillars Yoga

Supported Bridge Variation

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  • Begin lying on your back. Bend knees, placing feet on the ground hip-width apart.
  • Lift hips and place a block underneath you at whatever setting feels best for your back, then lower sacrum onto the block.
  • Once you feel steady, using your right hand for assistance, place the top of right foot on the ground next to the block. Keep reaching knees toward your midline.
  • Breathe here for 5 to 10 deep breaths and then switch sides.

Photo: Five Pillars Yoga

Reclined Hero's Pose

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  • Begin in a kneeling position. Separate feet so that sitz bones can come to the ground between heels.
  • Keeping knees relatively close together, not touching, but not widening, slowly crawl hands back until forearms are on the ground.
  • Walk your elbows down until you are lying down on the mat. Tuck tailbone underneath you to mitigate the arch in back.
  • Reach arms over head and grab opposite elbows. Breathe here for 5 to 10 deep breaths.

Photo: Five Pillars Yoga

Reclined Cow Face Pose

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  • Lie on back and cross right knee over left, winding feet out to the sides slightly.
  • Take hold of the right foot with left hand and left foot with the right hand.
  • Keeping knees stacked, direct feet with hands, moving in the direction of getting shins into one long line. Bend the elbows and flex feet.
  • Breathe here for 5 to 10 breaths, taking thumbs into arches and firmly massage from the heel to the ball. Repeat on the other side.

Photo: FIve Pillars Yoga

Heron Pose

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  • Begin seated in with legs long in front of you.
  • Bend left knee and place top of left foot on ground just outside left side of butt.
  • Bend right knee and take a hold of outer edges of right foot with either hand.
  • Gently press heel away and up, lengthening the right leg. Draw shoulders down and together on back and lift chest, leaning back slightly.
  • Use your finger pads to massage the edges of your foot. Breathe here for 5 deep breaths. Repeat on the other side.

Photo: Five Pillars Yoga

Legs Up the Wall

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  • Sit sideways next to a wall and then lie down on one side, facing away from the wall with butt touching it.
  • Using arms, lift legs up the wall as you roll over onto back. Allow arms to fall on either side of you. (Palms can face up for openness or face down for an extra level of grounding.)
  • Stay here for at least 5 breaths or, if you feel good, as long as you like.

Photo: Five Pillars Yoga


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