Yoga for Heel Pain: 10 Poses for Relief

If you are taking medication to relieve persistent discomfort in your heels and ankles, it may be time to look for a natural, long-term alternative. This discomfort can limit mobility, disrupt sleep, and reduce overall work productivity. The good news is that incorporating heel pain yoga poses into your daily workout routine will help ease these symptoms as well as improve your overall well-being. These yoga poses help strengthen muscles, improve flexibility, and improve blood flow to the area. Plus, you can do them at home without any gym equipment.

Yoga Poses for Heel Pain: How Does It Help Ease Discomfort?

Yoga provides a holistic approach to dealing with heel pain by engaging specific muscle groups, increasing circulation and reducing stress. Poses like downward facing dog and calf stretches stretch the calf muscles, reducing tension. According to a study published in the Journal of Foot and Ankle Research, toe stretches, ankle circumferences, and foot flexions increase ankle and foot flexibility and strength while reducing stress on the plantar fascia. A strong core developed with positions such as plank and boat provides good alignment and posture, reducing pressure on the feet.

“Inversions like downward facing dog and feet-up-to-the-wall positions increase blood flow to the feet and legs, reducing inflammation and speeding up healing,” says Himalayan fitness expert Siddha Akshar. Meditation and yoga breathing practices calm the mind and reduce anxiety hormones, resulting in total relaxation and pain relief.

The best yoga poses for heel pain

1. Downward dog posture

• Start on your hands and knees.
• Bring your toes up and lift your hips toward the ceiling, forming an inverted V shape.
• Press your heels into the ground, but don’t force it.
• Hold for 5-10 deep breaths.

This classic downward-facing dog pose stretches the calves, hamstrings and spine, relieving tension in the feet and ankles.

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2. Posture of the child

Kneel on the floor with your big toes touching.
Sit on your heels and lean forward, resting your forehead on the floor.
Extend your arms in front of you or along your body.
Hold for 5-10 deep breaths.

This gentle child’s pose provides a deep stretch for the back and legs, including the feet and ankles.

3. Posture of a snake

• Lie on your stomach with your legs extended and your forehead resting on the floor.
• Place your hands under your shoulders, palms down.
• Press into your hands and push your chest off the floor, keeping your hips on the ground.
• Hold for 5-10 deep breaths.

This cobra pose stretches the front of the body, including the feet and ankles, improving flexibility.

4. Posture of a cow’s face

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right leg over your left, placing your right ankle on your left thigh.
• Interlace your fingers behind your thighs and gently pull your legs up to your chest.
• Hold for 5-10 deep breaths, then switch sides.

This pose stretches the shoulders, hips and ankles, promoting flexibility and reducing tension.

5. “feet against the wall” posture.

• Sit with your side facing the wall.
• Swing your legs up the wall so your body forms an L shape.
• Relax your body and close your eyes.
• Hold for 5-10 minutes.

This healing leg-on-the-wall pose improves circulation in the legs and feet, reducing swelling and inflammation.

6. Posture leaning forward while sitting

• Sit on the floor with your legs extended in front of you.
• Bend forward, hinged at the hips, and reach toward the toes.
• Hold for 5-10 deep breaths.

This pose stretches the hamstrings and calves, relieving tension in the heels.

7. Warrior I pos

• Stand tall with your feet hip-width apart.
• Step your right foot back about 3-4 feet, turning your right foot out 45 degrees.
• Bend your right knee to a 90-degree angle.
• Raise your arms above your head, palms facing each other.
• Hold for 5-10 deep breaths, then switch sides.

This pose strengthens the legs and ankles, improving stability and reducing stress on the feet.

8. Posture of a tree

• Stand tall with your feet hip-width apart.
• Shift your weight to your left leg and bend your right knee, bringing the sole of your right foot up to the inside of your left thigh.
• Press your palms together in front of your chest.
• Hold for 5-10 deep breaths, then switch sides.

This tree pose improves balance and strengthens the ankles, helping to relieve heel pain.

9. Posture of a pigeon

• Start on your hands and knees.
• Extend your right knee forward, placing it next to your right wrist.
• Step your left leg back, keeping it straight.
• Walk your hands forward or rest your forehead on the floor.
• Hold for 5-10 deep breaths, then switch sides.

This pigeon pose stretches the hip flexors and piriformis muscle, which can contribute to heel pain.

10. Posture of twisting the spine lying down

• Lie on your back with your knees bent and feet flat on the floor.
• Lower your knees to the right side, keeping your shoulders on the ground.
• Turn your head to the left, looking over your left shoulder.
• Hold for 5-10 deep breaths, then switch sides.

This pose relieves tension in the lower back and hips, indirectly helping to relieve heel pain.

How to safely perform yoga poses for heel pain?

Start slow: Start with gentle movements and gradually increase the intensity and duration of the exercises.
Listen to your body: If you feel pain, stop yoga and rest.
Maintain proper form: Make sure you perform the yoga postures correctly to avoid strain.

Side effects of yoga poses for heel pain

While yoga poses for heel pain are generally safe and beneficial for many people, there are a few possible side effects to be aware of:

• If you already have a condition like plantar fasciitis, certain yoga poses, especially those that put pressure on the heels or arches of the feet, can make the pain worse.
• Doing yoga poses incorrectly can cause muscle and joint tension, leading to pain and discomfort. It is very important to practice yoga under the guidance of a qualified instructor, especially if you are a beginner.
• Exercising too much during yoga can lead to muscle soreness and fatigue, which can exacerbate heel pain.
• Some yoga poses, especially those that involve twisting or bending the knees, can exacerbate existing joint pain, especially in people with arthritis or other joint conditions.

Yoga provides a holistic approach to heel pain relief by combining physical postures, breathing techniques and meditation. Yoga can help relieve pain and promote healing by targeting specific muscle areas, increasing circulation, and reducing stress. Poses such as downward dog, child’s pose and cobra pose to stretch and strengthen the muscles of the feet and ankles. To avoid possible negative consequences, practice yoga with a trained instructor and listen to your body. By incorporating yoga into your daily practice, you can take an important step toward a pain-free and healthy lifestyle.