Feet are the most important foundation of your body, and yoga helps to strengthen and stabilize that foundation. there is some Special yoga technique for Feet and ankles. Many yoga poses emphasize balance as you work the feet in different ways – for example, rolling, flexing and pointing, standing up on the balls of your feet, and balancing on one foot. Poses incorporating these movements increase blood flow and flexibility. Using props like a chair, tennis ball or belt (more about this later) can help strengthen your feet and, as a result, align your entire body.
Toes Pose
This pose, found in Yin Yoga, targets the fascia of the body to stretch, strengthen, and elongate it. To do Toes Pose, sit in a kneeling position. Then slowly lift up on your toes, with your knees still anchored in front of you on the ground. Gently let your weight settle back onto your heels, and hold this pose for between two and three minutes. Don’t get discouraged if this is difficult at first, or if you can’t hold the pose for this long. As you do this pose, imagine your fascia elongating and becoming more flexible. Don’t forget to breathe calmly and deeply through this pose.Golf Ball Roll
do it for seven days per week Daily. Main muscles worked in Plantar fascia ligament, You should feel this exercise along the bottom of your foot. you need only a Golf ball.Step-by-step directions:
- Sit on a stable chair with both feet planted on the floor.
- Roll a golf ball under the arch of your affected foot for 2 minutes.
STRETCH THE FRONTS OF YOUR ANKLES
This exercise is great for stretching the fronts of your ankles—putting your feet into full plantar flexion. If it is inaccessible for you at the moment, you can build up to it slowly. Start by kneeling for a few seconds and progressing step by step from there.VIPARITA KARANI (LEGS ON THE WALL)
his pose is good for circulation and for restoring tired feet, especially if you have swollen ankles. Lie down on the floor, and put them back of your legs up against the wall. Reach your feet towards the ceiling. Try both flexing and pointing your toes and do what feels best for you. Elevating your legs in this pose is not only great for your feet but also beneficial for your entire body as it helps stimulate brain activity as well as the digestive system and improves overall circulation. It also aids in sleep and can help relieve menstrual cramps, swollen ankles, and varicose veins. A pillow or blanket under the hips can be a nice addition to this pose.Towel Stretch
do it for six to seven times per week. The main muscles worked in the Gastrocnemius-soleus complex. You should feel this stretch in your calf and into your heels. you only need a hand towel for this exercise.Step-by-step directions:
- Sit on the floor with both legs out in front of you.
- Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands.
- Keep your affected leg straight and pull the towel toward you.
- Hold for 30 seconds and then relax for 30 seconds. Repeat 3 times.