Yoga for Plantar Fasciitis: Poses for Pain Relief

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Plantar fasciitis, characterized by inflammation of the plantar fascia and heel pain, can be a persistent and discomforting condition. While rest and targeted exercises are essential components of its management, incorporating yoga into your routine can provide additional benefits. In this blog post, well explore specific yoga poses designed to alleviate plantar fasciitis symptoms, promote flexibility, and support overall foot health.

1. Downward-Facing Dog (Adho Mukha Svanasana):

  • Start on your hands and knees.
  • Lift your hips toward the ceiling, straightening your legs and forming an inverted V shape.
  • Press your heels down toward the floor to stretch the calves and Achilles tendons.
  • Hold for 30 seconds to 1 minute, breathing deeply.

2. Standing Forward Bend (Uttanasana):

  • Stand with your feet hip-width apart.
  • Hinge at your hips and fold forward, reaching toward the ground or your shins.
  • Allow your head and neck to relax.
  • This pose stretches the hamstrings, calves, and the entire back of the body.

3. Seated Forward Bend (Paschimottanasana):

  • Sit with your legs extended in front of you.
  • Hinge at your hips and reach forward, aiming to grab your feet.
  • Keep your back straight and elongate your spine.
  • This pose stretches the hamstrings and the bottom of the feet.

4. Hero Pose (Virasana):

  • Kneel on the mat with your knees together and your feet slightly wider than hip-width apart.
  • Sit back between your heels, keeping your back straight.
  • This pose stretches the tops of the feet and ankles.

5. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana):

  • Lie on your back and extend one leg toward the ceiling.
  • Use a yoga strap or belt to hold the sole of your foot, keeping your knee slightly bent.
  • This pose stretches the calves and the bottom of the foot.

6. Toe Spread (Padangusthasana):

  • Sit on the floor with your legs extended.
  • Spread your toes as wide as possible and hold for 10-15 seconds.
  • This pose helps improve flexibility in the toes and stimulates the plantar fascia.

7. Downward Dog with a Focus on Heel Lift:

  • Start in Downward-Facing Dog.
  • Lift one heel toward the ceiling while keeping the other heel pressed down.
  • Alternate between heels, gently stretching the calf muscles.

8. Foot Massage Pose:

  • Sit comfortably and use your hands to massage the soles of your feet, paying attention to the arches and heels.
  • Use circular motions and kneading to promote relaxation and alleviate tension.

Tips for Practicing Yoga with Plantar Fasciitis:

  1. Listen to Your Body:

    • Avoid pushing yourself into discomfort or pain. Gradually ease into each pose, and if a pose causes pain, modify or skip it.
  2. Use Props:

    • Utilize props such as blocks or a strap to make the poses more accessible and comfortable, especially if you have limited flexibility.
  3. Regular Practice:

    • Consistency is key. Aim for a regular yoga practice to experience the full benefits. Short, daily sessions can be more effective than occasional, lengthy ones.
  4. Include Full-Body Poses:

    • While focusing on foot-specific poses, also include full-body poses to maintain overall flexibility and strength.
  5. Stay Hydrated:

    • Proper hydration supports overall tissue health, including the plantar fascia. Drink enough water before and after your yoga practice.


Yoga for plantar fasciitis can be a valuable addition to your self-care routine. These poses, when practiced mindfully and regularly, can help alleviate pain, improve flexibility, and contribute to overall foot health. If youre new to yoga or have existing health conditions, consider consulting with a healthcare professional or a certified yoga instructor for personalized guidance. Remember to prioritize comfort and gradual progression in your practice to support the healing process for plantar fasciitis.

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