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Take Care of Your Feet with Yoga: Poses for Foot Care

by Tiffany Watts

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Foot pain is a natural consequence of too many strenuous activities that we put our feet into. Though our feet can literally take us into places, we’re doing some unconscious habits that hurt them, just by walking or standing on our feet for hours, or simply wearing uncomfortable shoes. No wonder we feel a throbbing pain in our foot area the moment we take our shoes off.

Whilst most people turn to foot therapy or foot massage to relieve pain, did you know that yoga is also an effective way of alleviating the pain? These are some of the yoga poses that are effective feet remedies.


Reclined cow face pose


reclined cow pose

Image credit: Sublimely Fit

Are you suffering from back pain and find it hard to sit on a yoga mat?

Reclined cow face pose is the perfect pose for you. It’s a milder version of cow face pose, yet the effects and benefits are equally the same. This pose does not only relieve foot pain but brings ease to a mild backache as well.


  • Lie down on your back and cross your right leg over your left leg. Knees should be stacked on top of each other.
  • Extend your hands to the outer edges of your feet or to your shins. Your shins should be in one straight line.
  • Flex your feet and pull your knees towards your chest gently.
  • Hold this pose for as long as you can. Repeat on the other side.


Extended hand-to-big-toe pose

hand to toe yoga pose

Image credit: Yoga Journal

Utthita Hasta Padangusthasana, or popularly known as the extended-hand-to-big-toe pose, is great if you want to work on your sense of balance which can lead to better focus and concentration. It stretches and strengthens the ankles and legs, resulting in relief in foot pain.


  • Stand in mountain pose with arms at your side and feet together.
  • With the weight on your left foot, draw your right knee up towards your chest.
  • Reach your left arm inside your thigh, cross it over the front ankle and hold the outside of your left foot.
  • Front thigh muscles of the standing leg should be firm and then press your outer thigh inward.
  • Extend your left leg forward and knees should be as straight as you can.
  • Once you have your balance, swing the leg out to the side. Don’t forget to breathe steadily as it helps you to concentrate and balance.
  • Hold this position for 30 seconds, then swing the leg back to the center and lower the foot to the floor. Repeat on the other side.

If you are at a beginner’s stage, do these pose for a longer time by supporting your raised-leg foot with the edge of a chair back.


Supported bridge variation


supported bridge variation

This pose is a variation of the bridge pose where you use your hands in supporting your hips.


  • Start by doing the bridge pose.
  • Unclasp your hands and lift your hips as high as you can.
  • Lean to the right and bend your right arm at the elbow. Then place your right palm on the sacrum.
  • Repeat the same process on the left side.
  • Lower your feet to the floor.

This pose helps relieve foot pain, expands your chest and stretches the abdominal area and widens your pelvic girdle. It is also great for women who are suffering menstrual cramps.


Reclining hand-to-big-toe pose


reclined hand to toe

Image credit: DoYouYoga

While this pose is go-to for those that are suffering from back pains, reclining hand-to-big-toe pose is also effective for foot pain relief. It offers a good stretch to the thighs, hips, calves, and hamstrings and also strengthens your muscles around the knees.


  • Lie comfortably on your back with legs extended straight. Exhale and bend your left knee then draw your thigh into your torso. Bring the thigh to your belly. Press heavily the front of your right thigh to the floor then push actively using the right heel.
  • Loop a strap around the arch of your left foot and hold them with both hands. Inhale, and then straighten your knee with the left heel pressed up towards the ceiling. Keep your elbows fully extended and your shoulder blades broadened. Press your shoulder blades into the floor with your hands strapped as high as possible.
  • Using the back of your left heel, extend up and lift through the ball of your big toe. Release the head of your thigh bone into the pelvis and increase the stretch on the back of your leg by drawing the foot closer to your head.
  • Continue rotating your leg and your left foot should be in line with the left shoulder joint. Bring the leg back to vertical and lighten your grasp on the strap.
  • Hold on this vertical position for about 1-3 minutes. Release the strap, hold the leg in place for about 30 seconds then release slowly. Repeat on the other side.

With these yoga poses, you don’t have to suffer from the discomfort of foot pain. Learn a pose or two, or maybe all of them, and perform them to give your feet the care and treatment they deserve.

Too tired from standing up all day? Give your feet proper rest on a luxury yoga holiday

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