Yoga for healthy feet: the best exercises for well-being and prevention

Our feet carry us through life. They are the basis of our movement and support our entire body. However, we often don't give them the attention they deserve. Incorrect footwear, prolonged standing or sitting and a lack of exercise can lead to discomfort. Yoga can help to alleviate these problems and promote the health of our feet. In this blog post, I will introduce you to simple yoga exercises that are specifically designed to strengthen your feet, increase their flexibility and prevent pain.

Why are healthy feet so important?

Our feet are complex structures consisting of 26 bones, 33 joints and over 100 muscles, tendons and ligaments. They are constantly active and support our entire body weight when we walk, run or stand. The way in which we place our feet on the ground has a significant influence on how the rest of the body, and in particular the pelvis, can react and align itself. Healthy feet therefore contribute to good posture and the mobility of the entire body.

The benefits of yoga for the feet

Yoga is an excellent way to strengthen and stretch all muscle groups in and around the ankles, feet and legs. Many yoga exercises also help to ground your body by connecting your feet to the floor. This helps to improve balance and activate the foot muscles evenly. Here are some of the key benefits of yoga for the feet:

1. Promoting mobilityYoga stretches the muscles and ligaments in the feet and improves joint mobility.
2. Strengthening the muscles: Targeted exercises strengthen the muscles in the feet, which leads to more stability.
3. Improvement of blood circulationThe active and passive stretches promote blood circulation in the feet and legs.
4. Pain reliefYoga can help with foot pain caused by tension, overloading or incorrect posture.
5. Prevention of complaintsRegular exercise can help to avoid foot malpositions such as flat feet or hollow feet.

The best yoga exercises for healthy feet

In my video "Yoga for healthy feet", I guide you through exercises that support your feet in a 90-minute yoga class.

If 90 minutes is too long for you, here are some simple yoga exercises you can do every day to strengthen your feet and make them more flexible:

1. toe lift and toe stand

Toe lifting and standing on your toes is a wonderful exercise to strengthen the muscles in the foot and activate the arch.

• Stand with your feet hip-width apart on the floor.
• Slowly lift your toes and spread them wide apart while pressing the soles of your feet firmly to the floor.
• Hold this position for 5 seconds and then lower your toes again.
• Now lift your heels and come up onto your toes.
• Keep your knees hip-width apart in front of you and then slowly lower your heels evenly back to the floor.
• Repeat the exercise 10-15 times.

2. looking down dog

This classic yoga exercise stretches the calf muscles and feet and strengthens the thighs at the same time.

• Start in the plank position with your hands under your shoulders and feet hip-width apart.
• Lift your pelvis diagonally backwards into the air and actively push your body weight backwards and upwards with your hands.
• Activate your thighs by pulling your kneecaps upwards.
• Try to press your heels gently towards the floor and hold this position for 5-10 breaths.
• You can also alternate between bending one knee at a time and "walking your dog".
• This exercise helps to relieve tension in the feet and calves.

3. roll your feet with a ball

This exercise is ideal for releasing tension in the soles of the feet and activating the muscles.

• Sit on a chair and place your foot on a small ball (e.g. a tennis ball).
• Gently roll the ball under your foot from your heel to your toes and back.
• Repeat this for a few minutes and then change feet.

4. tadasana (mountain pose)

The mountain pose helps to raise awareness of the alignment of the feet and promote balance.

• Stand with your feet hip-width apart on the floor, toes slightly apart.
• Press the ball of the big toe, ball of the little toe and heel evenly into the ground.
• Activate the thighs by pulling the kneecap upwards. 
• Straighten the pelvis by gently activating the abdominal muscles and feel how the feet are connected to the floor.
• Hold the position for 30-60 seconds and breathe in and out deeply.

5. forward bend (Uttanasana)

The forward bend is a wonderful asana for activating and stretching the soles of the feet, calves and thighs.

• Stand with your feet hip-width apart on the floor and slowly bend forward while bringing your hands to the floor.
• Keep your knees slightly bent if necessary to make the stretch in your feet and legs comfortable.
• Hold for 5-10 breaths and feel the stretch in your feet and calves.

You can also find interesting facts about forward bends in this blog article: https://devaduta-yoga.com/de/stehende-vorwaertsbeuge-im-yoga-solltest-du-die-beine-strecken-oder-beugen/

Conclusion: Give your feet the attention they deserve!

Healthy feet are crucial for general well-being and good posture. Yoga offers a gentle but effective way to strengthen foot muscles, increase flexibility and relieve pain. With these simple exercises, you can help keep your feet healthy and functional. Make it a habit to set aside a few minutes a day for foot yoga to reap the benefits in the long term. Your feet will thank you!