Prime Yoga Poses For Foot Pain

Pain that is experienced in the feet can be downright debilitating. Foot pain is often times impossible to ignore because you use your feet to walk and stand daily. If you happen to have an occupation where you find yourself on your feet for many hours, any type of foot pain can be downright crippling. Luckily, there is distinct yoga poses for foot pain that can aid many different types of pain and discomfort. If you need some specific moves that will target and work out your feet, don’t miss these excellent choices.

Downward Dog Foot Pedal

A variation on an old classic. One of the most universally recognized moves in yoga is the downward dog. With incorporated foot movements, it’s a great way to keep your feet engaged and work the kinks out of your arch, heels, and sides of the feet. Downward dog foot pedal is one of the best yoga poses for foot pain.

  • Begin on all fours and lift your behind upwards in downward dog.

  • Drop head down and stretch heels towards the back of your mat.

  • Take pressure away from wrists by focusing balance and weight in palms and knuckles.

  • Pedal one foot and then the other, bending each knee towards your chest.

  • The ball of your foot, your arch and even your Achilles tendons are deeply activated during this move.

  • Alternate feet for 10 deep breaths.

Bound Angle Pose

This pose is helpful because it puts your feet directly in front of your face. It also allows you to notice whether you have flat feet or high arches. Those with flat feet typically do have consistent issues with foot pain and need to be mindful of treating their feet. Bound angle pose is one of most reliable yoga poses for foot pain.

  • Sit on your behind, shoulders back.

  • With your hips open and legs knees to the side, connect the bottoms of your feet.

  • Bring your feet as closely into your crotch as possible.

  • With your hands on your ankles, rotate your feet in circles.

  • For an added workout, use a tennis ball against the bottoms of your feet.

  • Massage each foot with your hand for five deep breaths.

yoga benefits for foot pain

Legs Up The Wall

Feet can suffer from a great deal of inflammation, if you have an autoimmune condition or if you don’t eat a very healthy diet, your feet can, unfortunately, bear the brunt of those factors. This move allows for blood to flow back down the legs and takes stress off of the feet.

  • Lay on your back, with your behind against the bottom of a wall.

  • Bring your legs straight up the wall, flex and point your toes.

  • This move helps to alleviate tight muscles in your inner thighs that can overload the arch of your foot causing pain.

  • This move also helps to relieve the edema and inflammation that tends to pool in your lower extremities.

  • Lay in this position for 30 seconds to a minute while taking deep, cleansing breaths.

Supported Bridge Variation

This pose will really work the arches of your feet. If you have feet that ache or feel tight, this is the perfect pose for you. It may be a bit advanced for those new to yoga so go slowly to get into and maintain the pose. This pose also requires a yoga block for added support.

  • Start on your back with your knees bent, feet on the ground.

  • With your feet hip-width apart, lift your hips into the air and place the block underneath you wherever it feels best.

  • Slowly and carefully lower your back onto the block.

  • Breathe for a few counts as you steady yourself and get used to this new positioning.

  • Place the top of one foot on the ground next to the block, pressing it into the floor and reaching your toes toward your shoulders.

  • Only go as far back as feels comfortable.

  • Switch feet and hold for 5 to 10 deep breaths.

Happy Baby Pose

A pose that can be incorporated into your yoga practice easily as it’s one of the basics. You can use your hands on your feet to work out the tension in your arch, the ball of your foot, your heel and the sides of the foot.

  • Lay on your back and open your hips.

  • Raise your legs into the air and bend them at the knees, allowing your legs to splay towards your sides.

  • Grab both feet and work the muscles of the feet with your fingers.

  • Stay here for 10 to 20 deep breaths.

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About the Author: Kabbyik

Kabbyik Mitra, a voracious reader and health writer. He is a health & lifestyle journalist. Kabbyik is a yoga enthusiast practicing yoga for last 7-year. He is a certified yoga therapist, a science writer, communicator and journalist. He has been practicing yoga and training people to live a healthy and happy life. Get in touch with him via email: for any yoga related queries.

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