Downward Facing Dog for feet

One of the most valuable yoga poses for your feet is Adho Mukha Svasana or Downward Facing Dog.

This pose has many benefits but for today, we will concentrate on it’s value for feet extension. If you don’t already know how to do this pose, here is a link to get you started. Once you are in the pose, here are some variations that will especially help with foot and ankle mobility .

Pedal Your Feet:

Once in Downward Facing Dog, alternate bending one knee while keeping the other leg straight, pressing the heel of the straight leg towards the floor. This mimics a pedaling motion and helps to stretch and warm up the calves, Achilles tendons, and ankles.

Heel Raises:

Lift both heels off the ground as high as you can, coming onto the balls of your feet. Hold for a breath, then slowly lower your heels back down. Repeat this a few times to increase the range of motion in your ankles

Bend the Knees:

Keep your knees slightly bent to focus more on lengthening the spine and lifting the hips. As you build flexibility, gradually straighten your legs while maintaining the lift in your hips.

Heel-to-Wall Stretch:

Perform Downward Facing Dog with your heels touching a wall. Walk your feet up the wall slightly and then try to press your heels down. The wall provides resistance and helps deepen the stretch in your calves and ankles.

If some of these stretches are too much, try elevating your hands by placing them on a chair or some yoga blocks. and feel the weight move into your feet.