Weak feet will not get you anywhere. They hinder your mobility, posture, and overall health. To add to that, daily activities cause wear and tear to the feet. With so much damage, your feet need some nourishment, flexibility, and strengthening, and here are five asanas that will do just that. Check them out.
Yoga For Feet – Add Strength & Flexibility
Your feet play an important role in stabilizing your body. Yoga not only enables the feet to offer a strong foundation but also protects them from problems and sprains. Long hours of standing and/or walking can sap the power out of your feet. Yoga helps restore this power and strengthens the feet. The following yoga asanas are best to attain supple and healthy feet. Try them.
Feet Strengthening Yoga Asanas
- Utthita Hasta Padangustasana (Extended Hand-To-Big Toe Pose)
- Ardha Bhekasana (Half Frog Pose)
- Vrksasana (Tree Pose)
- Supta Padangusthasana (Reclining Hand-To-Big Toe Pose)
- Laghu Vajrasana (Thunderbolt Pose)
1. Utthita Hasta Padangustasana (Extended Hand-To-Big Toe Pose)
Benefits: Utthita Hasta Padangustasana improves the strength in your legs and stretches your thigh muscles. It tones your legs, stretches your ankles, and improves your overall balance.
Procedure: Stand in an upright position and stay balanced. Spread the toes of your left foot and shift your body weight to your left leg. Now, bring your right knee towards your chest. Reach for your right big toe with the fingers of your right hand. Hold the toe with your middle, ring, and toe fingers. Slowly stretch your right leg to the front, pulling the right arm along. While doing so, make sure your left leg and back are erect. Then, bring the stretched right leg towards the right, opening your hips. Hold for 3-5 quiet breaths and then relax.
2. Ardha Bhekasana (Half Frog Pose)
Benefits: Ardha Bhekasana stretches your entire frontal body, thighs, and ankles. It improves your posture and rejuvenates your knee joints.
Procedure: Lie down on your stomach. Keep your legs together and let your big toes touch each other. Keep your palms facing downward near your head and at arm’s length distance. Stretch your forearms, lifting your head and torso off the floor. Now, bend your right knee and bring the heel towards your right buttock. Take your right hand off the floor and backward and firmly clasp the top of your foot. Balance yourself with your left forearm firmly on the ground. Press the foot down towards your buttock with the held hand. Hold the pose for 30 seconds-2 minutes and then repeat on the other side.
3. Vrksasana (Tree Pose)
Benefits: Vrksasana improves the balance of your legs and strengthens them. It rejuvenates your entire being and builds ankle strength. It helps in curing flat feet and is soothing for sciatica.
Procedure: Stand straight with the arms placed on either side of your body. Now, bend your right knee and place the right foot firmly on your left inner thigh. The sole should be near the root of the left thigh. Keep your left leg straight and balance yourself while doing so. Raise your arms from the side and over your head and get your palms together to form a ‘Namaste.’ Look ahead with a steady gaze towards a point or an object. Keep your back straight and your body taut. Take long, deep breaths in the pose and relax. Repeat the same with the other leg.
To learn more about the pose, click here: Vrksasana
4. Supta Padangusthasana (Reclining Hand-To-Big Toe Pose)
Benefits: Supta Padangusthasana increases your knee strength and stretches your calves, hips, and thighs. It lowers high blood pressure and improves digestion.
Procedure: Lie down on your back and extend your legs outwards. Bend your right knee towards your chest. Hold the big toe of your right foot with the index and middle fingers of your right hand. If this is not working out, loop a piece of long cloth around the ball of your right foot and hold the ends with both your hands. Now, straighten the right leg as much as you can with the right heel facing the ceiling. Keep your head, torso, and left leg firmly on the ground. Soften your shoulder blades and broaden them across the collar bones. Keep your eye gaze and face relaxed. Hold the pose for about 5-20 deep and long breaths. Relax and repeat with the other leg when you are ready.
5. Laghu Vajrasana (Little Thunderbolt Pose)
Benefits: Laghu Vajrasana tones your thighs and improves digestion and posture.
Procedure: Sit on the ground in the kneeling position with your thighs at a 90-degree horizontal angle. Keep your hands on the thighs and bend backward. Take your head back gradually and bring it closer to the ground. Try to touch the crown of your head to the ground. While doing so, your thighs and buttocks should feel a push towards the front. Now, place your palms on the thighs and your head on the soles of your feet. Stay in the pose for 30-60 seconds and then relax.
Strong feet are essential to hold your ground and stand tall. Inculcate these poses in yoga for feet in your daily exercise regimen and attain fitter foot.
Now, let’s look at some frequently asked questions regarding feet.
Expert’s Answers For Readers’ Questions
What are flat feet?
Flat foot is a physical deformity where the arch of the foot is not present, and the foot is in complete or near-complete contact with the ground.
Are foot problems hereditary?
There is a possibility that foot problems are genetic, but one can get them even otherwise.
How many bones are there in the human foot?
There are 26 bones in the human foot.
Are diabetic people more prone to foot problems?
Yes, there is a connection between diabetes and foot problems as diabetes can damage the nerves and reduce blood flow to the feet.
Do women have more foot problems than men?
Women wearing high heels and pumps tend to have more foot problems than men. Sneakers and flats are a better option to avoid foot problems.
Your feet bear the weight of the entire body for most of the day. Like strong roots are essential for a robust and stable tree, the same applies to the human body. The feet are the foundation that the body stands on, and only yoga asanas can keep them strong enough. Doing these asanas will only make your life better. Exercise away!
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