Having strong and flexible feet is important for healthy aging. If your feet are pain-free, you’re more likely to continue hiking, walking, or jogging. Feeling steady on your feet can help you avoid falling, too. Genetics play a role in the sort of feet you have, as I talked about in Part 1. But even if your feet feel strong, age takes a toll. As we age, our feet get wider and flatter, stiffer and weaker. The good news is that your yoga practice is already helping fight back against these age-related foot changes.
This week, let’s look at the best yoga poses for your feet. You’re probably already regularly doing many of these! In my next post, I’ll show you a few things you can add to your yoga practice to get your feet in even better shape.
Downward-facing dog offers a fantastic bottom-of-the-foot stretch, especially if your heels don’t touch the ground. (For most of us, they don’t.) If they do, you can find this same stretch in a high lunge pose with your back heel lifted. Stretching the bottoms of your feet will feel pretty good, and it can also help relieve the tension that causes plantar fasciitis. The seated pose hero pose gives you the same benefit but without standing up on your feet.
Standing poses like Warrior I, Warrior II, triangle pose, and extended side angle pose require you to lift your back-foot arch while shifting weight into the pinky-toe side of that foot. This can feel especially challenging if your arches are weak or flat. If you’re newer to yoga, it can be easy to overlook this small nuance, so listen for that cue in your yoga class and lift your arches.
Any time you practice a balance pose, you’re building foot strength. That gentle burning sensation on the bottom of your foot is a good thing! Tree pose and Warrior III are especially good balance poses, as they are simple (but not easy) which allows you to stay longer.
If you’re great at balance, try making it more challenging by practicing your balance poses on a doubled-up mat. An unstable and soft floor makes your foot work harder; the harder your foot works, the more you’re increasing its ability to hold you up safely over time.
There are several poses in yoga that help you build glutes strength, like chair pose and bridge pose. Strong glutes allow you to move with ease and grace and help you feel lighter on your feet. You can also practice donkey kicks and outer-hip leg swings to build strength in your seat.
In my next post, we’ll look at small additions you can make to your yoga and movement practice to keep your feet strong and flexible at any age.