Feet Yoga

Feet Yoga: Simple Poses To Strengthen and Stretch Your Feet

If you want to make your base stronger, not just on your yoga mat but in your everyday life, strengthen your foundation by adding yoga foot poses and toe exercises to your daily practice. Stretching your feet with yoga can improve your standing and arm balancing poses, leading to more strength, flexibility, and comfort in your body. Try these daily moves to stretch and strengthen your yoga feet and feel great.

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9 Yoga Poses For Healthy Feet And Ankles

We often overlooked our feet, eventhough they play an important role for our posture, balance, and daily movement. They have a complex structure and bear a significant load, so it's vital to keep them healthy. However, modern lifestyle factors like tight shoes and flat walking surfaces can make our feet feel stiff and achy. The feet yoga poses in this blog, is designed to rejuvenate your feet and ankles, building strength, flexibility, and mobility.

Ball Rolling Exercise

This exercise targets the fascia of the foot, a connective tissue that impacts overall mobility. It is particularly effective in alleviating tightness and enhancing the flexibility of the back of the body.


  • Begin in a standing position and gently bend forward to reach towards your toes. Hold this position briefly to gauge the initial tightness.
  • Place a spiky massage ball under the sole of one foot. Apply steady pressure and roll the ball under your foot for about one minute. The pressure should be firm but not painfully intense.
  • Switch feet and repeat the process. After rolling, bend forward again to touch your toes and notice the difference in flexibility and sensation.
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Fingers Between Toes And Foot Massage

Regular foot massages can enhance circulation, relieve cramps, and decrease the risk of foot stiffness and cramps. This method includes an effective technique of threading fingers between toes.


  • Start by sitting on the meditation cushion and using your thumbs to apply a firm massage to the soles of your feet, including the heels and balls of the feet.
  • Carefully thread each of your fingers between your toes. Stretch your fingers to widen the gaps between your toes. This may feel uncomfortable initially but tends to become easier with practice.
  • Continue this stretching and threading for about a minute per foot, adding gentle rotations and flexes to enhance the mobility of each foot.
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Bound Angle Pose With Foot Massage 

This variation of the Bound Angle Pose incorporates a foot massage to enhance flexibility and provide a stable foundation for standing poses.


  • Start in a seated position with your legs together. Bend your knees and open them to the sides, bringing the soles of your feet together.
  • Sit up straight, extend your spine, and open your chest.
  • Begin massaging the soles of your feet with your thumbs, and use your fingers for the tops of the feet.
  • Explore different pressures and movements, such as circling your thumbs or running them lengthwise across your feet.
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Toe Squat (Broken Toe Pose)

Despite its daunting nickname, the Toe Squat is invaluable for improving flexibility and relieving tension, making it especially beneficial for athletes and runners.


  • Enter into a squatting position with your toes tucked under. Make sure that your knees are hip-width apart and parallel to each other.
  • Check that your toes, including the often stubborn pinky toes, are properly tucked under. Your heels should align directly behind the balls of your feet, pointing straight forward.
  • If you feel excessive pressure on your knees, adjust by supporting your weight with your hands or placing a rolled towel behind your knees for cushioning.
  • Maintain a squat position for 30 seconds to 2 minutes, depending on your comfort level.
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Top Of Foot Stretch

This stretch targets the tops of your feet, helping to maintain joint mobility and relieve shin splint pain. It is particularly beneficial for creating stability in standing poses.


  • Sit in Vajrasana (or a variation of Hero pose) with a yoga block set to a medium height between your ankles.
  • Use your left hand to gently lift your left knee until you feel a stretch across the top of your left foot, a few inches off the floor.
  • Hold the position for 4–6 breaths, then switch to the other foot.
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Ankle Stretch

This stretch is aimed at the tops of the feet and the front of the ankles, areas often neglected in routine stretches.


  • Start by kneeling with your toes extended straight back and the tops of your feet flat against the floor.
  • If you feel a stretch here, maintain the position. For a deeper stretch, begin to slowly lift your knees off the floor.
  • Keep your heels inward and toes straight back to maximize the stretch across the ankles and shins.
  • Hold this position for 30 seconds to 2 minutes, adjusting based on your comfort and flexibility.
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Half Forward Bend With A Yoga Bolster

This pose focuses on releasing tension in the ankles, calves, and hamstrings.


  • Stand with the balls of your feet on a rolled-up yoga mat or yoga bolster, keeping your heels on the ground.
  • Lean forward from the hips, keep your spine straight, and use a chair or yoga blocks for support if necessary.
  • Distribute your weight evenly over the front of the heels and gently press back your thighs to deepen the stretch in the ankles and calves.
  • Hold for 30 seconds to 2 minutes, gradually increasing the duration as your flexibility improves.
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Garland Pose With Modifications

This deep squat enhances lower body flexibility and strengthens the muscles around the ankles and knees.


  • Stand Garland pose with your feet slightly wider than hip-width apart, placing a rolled mat or blanket under your heels for support.
  • Slowly bend your knees and lower your hips towards the floor, maintaining alignment between your knees and toes.
  • Use your elbows to gently press your thighs outward, enhancing the stretch. Hold this position for 30 seconds to 2 minutes.
  • For an added challenge, perform this pose without the heel support, testing your balance and flexibility.
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Tree Pose

Tree Pose helps to strengthen the legs and hips. It also aligns the body's center of gravity, enhancing overall stability.


  • Stand tall and place your left foot on the inner ankle, calf, or thigh of your right leg, avoiding the knee.
  • Ensure your hips and the toes of your standing foot face forward. Gently widen your right thigh outward.
  • Focus your gaze on a single point for balance. Firm the leg muscles and lift your torso.
  • Position your hands on your hips, in prayer at the chest, or reach upwards.
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Incorporating these exercises into your regular yoga practice can significantly enhance the health and functionality of your feet and ankles. Over time, you may notice improved balance, reduced discomfort, and greater strength in these foundational parts of your body.

Frequently Asked Questions

How Long Does It Take To See Improvements In Foot And Ankle Health From These Feet Yoga Poses? 

Improvements can vary based on individual conditions and consistency of practice, but many people report feeling benefits within a week of regular practice.

Are Fee Exercises Safe For People With Existing Foot Conditions Like Bunions Or plantar fasciitis? 

These exercises are generally safe, but it's recommended to consult with a healthcare provider or a specialized yoga instructor to tailor the poses to your specific needs and avoid aggravating existing conditions.

Can Feet Yoga Help With Overall Posture And Alignment? 

Yes, strengthening and mobilizing the feet and ankles can significantly impact overall posture and alignment, as they form the base of your skeletal structure.