Yoga is a practice that has been used for centuries to improve flexibility, mental clarity, and overall awareness of the body. In the field of podiatry, we often recommend yoga stretches to help improve the strength and stability of our feet and ankles. Our feet are the foundation of our body, support our weight throughout the day, and provide balance and stability. However, due to inactivity, improper footwear, or injuries, our feet and ankles may become weak, leading to pain, discomfort, and instability. 

We’ve outlined a few simple poses you can practice to enhance your stability, and hopefully, help you relax and restore.

The Balanced Solution

Mountain Pose 

Mountain pose is excellent for improving posture and grounding the body. It helps to strengthen the feet, ankles, and legs while improving balance and stability: 

1. Stand straight with your feet hip-width apart
2. Keep your weight evenly distributed on both feet
3. Engage your leg muscles and lift your kneecaps
4. Lengthen your spine and keep your shoulders relaxed
5. Hold for 30 seconds to one minute

Warrior III 

Warrior III is a powerful pose that strengthens the legs, hips, and ankles: 

1. Stand straight with your feet hip-width apart
2. Shift your weight to your left foot and lift your right leg off the ground
3. Extend your right leg behind you while keeping your hips square
4. Reach your arms forward and keep them parallel to the ground
5. Hold for 30 seconds to one minute and repeat on the other side

Tree Pose 

Tree pose is an excellent pose for improving stability. It strengthens the feet, ankles, and legs while improving focus and concentration: 

1. Stand straight with your feet hip-width apart
2. Place your right foot on your left inner thigh
3. Press your foot into your thigh and your thigh into your foot
4. Bring your hands to your heart center or raise them above your head
5. Hold for 30 seconds to one minute and repeat on the other side

Half Moon Pose 

Half Moon pose is a pose that helps to stretch the vertebral column while engaging the ankles and legs: 

1. Stand straight with your feet hip-width apart
2. Shift your weight to your left foot and place your left hand on the ground
3. Lift your right leg off the ground and extend it behind you
4. Rotate your right hip open and stack your right foot on top of your left foot
5. Raise your right arm toward the sky
6. Hold for 30 seconds to one minute and repeat on the other side

Downward-Facing Dog

Downward-facing dog is a pose that strengthens the feet, ankles, and wrists while improving flexibility and balance:

1. Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart
2. Lift your hips up and back, straightening your arms and legs
3. Press your hands and feet into the ground
4. Hold for 30 seconds to one minute

Practicing and incorporating these poses into your regular exercise routine can help prevent injuries, alleviate pain and discomfort, and enhance overall well-being. Remember to practice these poses mindfully and with compassion, listening to your body’s limitations and adjusting accordingly. If you need extra help restoring your balance or stabilizing your step, we’re here for you. Don’t hesitate to give us a call or schedule an appointment today at any of our five locations.