Top 4 Yoga Poses to Soothe Achy Feet and Achilles Tendinitis
Achy feet and Achilles tendinitis can significantly impact daily life and movement. Fortunately, yoga provides a safe, gentle, and effective way to relieve discomfort, enhance flexibility, and build strength around these vulnerable areas. With mindful practice, targeted yoga poses can promote healing while preventing future injury by addressing muscular imbalances and improving circulation.
Below are four carefully selected yoga poses, complete with detailed benefits, step-by-step instructions, and modifications for working safely around pain or sensitivity.
Hero’s Pose (Virasana)
Benefit:
Hero’s Pose deeply opens the front of the ankles and stretches the muscles and fascia in the feet, which helps relieve the tightness associated with foot pain and Achilles tendon strain.
How to Practice:
*Kneel on the floor with knees hip-width apart
*Slowly sit back between your feet. If the heels or knees are uncomfortable, sit on a folded blanket or block for cushioning. Use props liberally to maintain comfort and prevent compression on sensitive areas.
*Root down through the shins as you rise up through the crown of your head. Maintain an open chest and broad upper back
*Stay for 10-15 rounds of breath to encourage relaxation and improved circulation.
Modifications:
*Use a folded yoga blanket under the knees for extra padding
*Add 1 or more yoga blacks stacked on one another to prop the pelvis up and reduce stress on hips and ankles
*Place a rolled towel under the ankles (between the ankles and the floor) to support the ankles
Insight:
Sitting in this position promotes healthy alignment and gently stretches the small muscles around the ankles, which support the Achilles tendon and foot arches.
2. Downward Dog (Adho Mukha Svanasana) Variations
Benefit:
This foundational pose stretches the calves and Achilles tendons while strengthening foot arches and ankle stability—key aspects of a resilient foot and lower leg.
How to Practice:
Start on hands and knees with wrists aligned under shoulders.
Lift hips up and back, forming an inverted V shape.
Spread fingers wide and press heels toward the floor.
Pedal the heels by bending one knee and straightening the other, alternating to deepen the calf stretch.
To reduce intensity, bend the knees and keep heels lifted or place blocks under the hands.
Modifications:
Bring the earth up to your hands by placing your hands:
on a wall
the seat of a sturdy chair
on top of blocks
Maintain a generous bend in the knees
Slide a rolled blanket under the heels to bring the earth up to meet your feet
Insight:
Downward Dog not only lengthens vital structures but also stimulates foot muscles actively supporting the arch, reducing load on the Achilles tendon.
3. Garland Pose (Malasana)
Benefit:
This deep squat opens the hips, calves, and ankles simultaneously. It encourages ankle mobility, reduces stiffness, and strengthens lower leg muscles supporting the feet.
How to Practice:
Stand with feet slightly wider than hip-width, toes pointing out slightly.
Lower yourself into a squat, keeping heels on the floor as much as possible.
Press elbows gently into inner knees, lengthening spine.
Hold for 5-10 steady breaths.
Modifications:
Sit on 1-2 blocks or folded blanket to make the pose accessible if heels don’t reach the floor or restriction in the hips
Insight:
Garland Pose improves foot and ankle mobility essential for healthy gait patterns and injury prevention.
4. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
Benefit:
This restorative stretch targets the calves, Achilles tendons, and plantar fascia, lengthening and releasing tension deep within the lower leg.
How to Practice:
Lie on your back and loop a yoga strap around the ball of one foot.
Keep your other leg extended on the floor, or knee bent foot on the floor.
On an exhale, extend out through the heel to lift the leg, keeping your knee slightly bent if necessary.
Draw the toes towards the shin to vary the stretch.
Hold for 10-15 slow breaths, then switch sides.
Modifications:
Bend the knee more deeply or reduce the upward stretch to avoid irritation.
Pulse in and out of the pose, inhales to back out and bend the knee, exhales to straighten any amount that feels right for you today.
Insight:
This pose encourages lengthening along the entire back line and is helpful as a gentle, non-weight bearing stretch during recovery stages.
Additional Insights for Practice
Yoga for achy feet and Achilles tendinitis is most effective when approached with mindfulness and consistency. Follow these tips to set yourself up for success!:
Warm Up First: Begin sessions with gentle ankle circles, toe lifts, and light calf stretches to prepare tissues and reduce risk of overstretching.
Strengthen Gradually: Incorporate strengthening movements like toe raises and mountain pose to build resilience without overloading your tendon.
Tune Into Your Body: Avoid forcing movements or pushing into sharp pain. Modify poses as needed and respect the limits of your healing process.
Breathe Deeply: Engaging in diaphragmatic breathing calms the nervous system and encourages tissue relaxation, making stretches safer and more effective.
Integrate Rest & Recovery: Give your feet and Achilles tendon adequate rest, and complement yoga with self-massage or ice therapy if needed.
Whole-Body Perspective: Remember, Achilles tendonitis can relate to tightness along the entire back line. Incorporate gentle forward bends and back stretches to address connected fascial tension.
By consistently practicing these gentle but targeted yoga poses, you can support your feet and Achilles tendons toward greater comfort, flexibility, and strength—empowering every step with resilience.