Yoga poses for heel pain relief are a natural and simple way to relieve discomfort. Here’s how to do them correctly.
If you’re taking medication to relieve persistent discomfort in your heels and ankles, it may be time to look for a long-term natural alternative. This discomfort can limit mobility, disrupt sleep and reduce overall work productivity. The good news is that including yoga poses for heel pain relief into your daily workout routine will help alleviate these symptoms while improving your overall well-being. These yoga poses help strengthen muscles, improve flexibility, and improve blood circulation to the area. Plus, you can do them at home without any gym equipment.
Yoga Poses for Heel Pain: How Does It Help Relieve Discomfort?
Yoga offers a holistic approach to managing heel pain by targeting specific muscle groups, increasing blood circulation and reducing stress. Poses such as downward facing dog and calf stretches stretch the calf muscles, reducing tension. Toe stretches, ankle circles and foot curls increase flexibility and strength in the ankle and foot while reducing plantar fascia tension, according to a study published in the Journal of Foot and Ankle Research. A strong core, developed through positions such as plank and boat pose, ensures proper alignment and posture, alleviating pressure on the feet.
“Inversions such as downward facing dog and legs up the wall increase blood flow to the feet and legs, reducing inflammation and speeding healing,” says a fitness expert. Himalayan Siddha Akshar. Yoga meditation and breathing practices calm the mind and reduce anxiety hormones, leading to total relaxation and pain relief.
Best Yoga Poses for Heel Pain
1. Downward Facing Dog Pose
- Start on all fours.
- Tuck your toes under and lift your hips toward the ceiling, forming an inverted V shape.
- Press your heels toward the floor, but don’t force it.
- Hold for 5 to 10 deep breaths.
This classic downward facing dog pose stretches the calves, hamstrings, and spine, relieving tension in the feet and ankles.
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2. Child’s Pose
Kneel on the floor with your big toes touching.
Sit back on your heels and lean forward, resting your forehead on the floor.
Stretch your arms in front of you or alongside your body.
Hold for 5 to 10 deep breaths.
This gentle pose for children provides a deep stretch of the back and legs, including the feet and ankles.
3. Cobra Pose
- Lie on your stomach with your legs extended and your forehead on the floor.
- Place your hands under your shoulders, palms down.
- Press your hands together and lift your chest off the floor, keeping your hips on the floor.
- Hold for 5 to 10 deep breaths.
This cobra pose stretches the front of the body, including the feet and ankles, improving flexibility.
4. Cow Face Pose
- Lie on your back with your knees bent and your feet flat on the floor.
- Cross your right leg over your left, bringing your right ankle to rest on your left thigh.
- Interlace your fingers behind your thighs and gently pull your legs toward your chest.
- Hold for 5 to 10 deep breaths, then switch sides.
This pose stretches the shoulders, hips, and ankles, promoting flexibility and reducing tension.
5. Place your legs against the wall
- Sit with your side against a wall.
- Swing your legs along the wall so that your body forms an L shape.
- Relax your body and close your eyes.
- Hold for 5 to 10 minutes.
This restorative leg-up-the-wall pose improves blood circulation to the legs and feet, reducing swelling and inflammation.
6. Seated Forward Bend Pose
- Sit on the floor with your legs extended in front of you.
- Bend forward, hinged at your hips, and reach toward your toes.
- Hold for 5 to 10 deep breaths.
This pose stretches the hamstrings and calves, relieving tension in the heels.
7. Warrior I Pose
- Stand straight with your feet hip-width apart.
- Step your right foot back about 3 to 4 feet, turning your right foot outward 45 degrees.
- Bend your right knee at a 90-degree angle.
- Raise your arms above your head, palms facing each other.
- Hold for 5 to 10 deep breaths, then switch sides.
This pose strengthens the legs and ankles, improving stability and reducing strain on the feet.
8. Installation of the tree
- Stand straight with your feet hip-width apart.
- Shift your weight to your left foot and bend your right knee, bringing the sole of your right foot toward the inside of your left thigh.
- Press your palms together in front of your chest.
- Hold for 5 to 10 deep breaths, then switch sides.
This tree pose improves balance and strengthens the ankles, helping to relieve heel pain.

9. Pigeon pose
- Start on all fours.
- Bring your right knee forward, placing it near your right wrist.
- Slide your left leg back, keeping it straight.
- Move your hands forward or place your forehead on the floor.
- Hold for 5 to 10 deep breaths, then switch sides.
This pigeon pose stretches the hip flexors and piriformis muscle, which can contribute to heel pain.
10. Supine Spinal Twist Pose
- Lie on your back with your knees bent and your feet flat on the floor.
- Drop your knees to your right side, keeping your shoulders on the floor.
- Turn your head to the left, looking over your left shoulder.
- Hold for 5 to 10 deep breaths, then switch sides.
This pose relieves tension in the lower back and hips, indirectly helping to relieve heel pain.
How to do yoga poses for heel pain safely?
Start slowly: Start with gentle movements and gradually increase the intensity and duration of the exercises.
Listen to your body: If you feel pain, stop yoga and rest.
Maintain proper form: Make sure you perform yoga poses correctly to avoid strain.
Side Effects of Yoga Poses on Heel Pain
Although yoga poses for heel pain relief are generally safe and beneficial for many people, there are a few potential side effects to be aware of:
- If you have a pre-existing condition like plantar fasciitis, certain yoga poses, especially those that put pressure on the heels or arch, may make the pain worse.
- Improper execution of yoga poses can fatigue muscles and joints, leading to pain and discomfort. It is essential to practice yoga under the guidance of a qualified instructor, especially if you are new to yoga.
- Pushing yourself too hard during yoga practice can lead to muscle pain and fatigue, which can make heel pain worse.
- Certain yoga poses, especially those that involve twisting or bending the knees, can exacerbate existing joint pain, especially in people with arthritis or other joint diseases.
Yoga offers an integrated approach to heel pain relief by combining physical postures, breathing methods and meditation. Yoga can help relieve pain and promote healing by targeting specific muscle areas, stimulating blood circulation and reducing stress. Poses such as Downward Facing Dog Pose, Child’s Pose, and Cobra Pose to stretch and strengthen the muscles in your feet and ankles. To avoid potential negative effects, practice yoga with a qualified instructor and listen to your body. By including yoga in your daily practice, you can take an important step toward a healthy, pain-free lifestyle.
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