"Practicing yoga for feet doesn't mean that your flow is limited to your tootsies alone. It's about focusing on stretching and engaging your feet in everyday poses and exploring how tension transmits through them to the legs and upper body. Poses such as Downward-Facing Dog, Cat and Cow, even Lizard Pose can provide opportunities to loosen up any long-held tension through toe stretches, curls, and taps that ease undue strain. Consider the entire practice a mindful foot massage."
"When you're ready, come to sit back on your heels. Bring your hands back behind you, fingers pointing toward the front of the mat, bringing blocks beneath your hands if it feels more comfortable. Lean slightly backward to stretch the tops of the feet. If available to you, lift your knees up from the ground. The farther you lift and lean back, the more intensity you'll find in this stretch. Stay here for around 1 minute."
An 11-minute foot-focused yoga sequence uses simple poses and block props to stretch and engage the feet, releasing tension that travels into the legs and upper body. The practice includes kneeling toe curls on hands and knees or seated with blocks, breath work, foot taps, and foot presses seated on the heels with hands behind. Adjustments such as lifting the knees increase intensity. Attention to toe pressing, curls, and taps helps loosen long-held tension. The sequence moves through Cow Pose and other common poses, emphasizing mindful awareness of the feet as a foundation and allowing sensations to guide duration.
Read at Yoga Journal
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