Your feet are the first point of contact between your body and the ground, yet they are often the last place we think about until they start aching.
After standing for hours, begin gently. You do not need an intense sequence.
1. Sukshma Vyayama – Gentle Joint Movements
Start with simple movements through the feet and ankles.
Sit or stand with support if necessary and slowly move the ankles through a comfortable range. You may alternate pointing and flexing the feet and explore gentle ankle rotations without forcing the joint.
The Yoga Institute reference approach uses Sukshma Vyayama as a simple preparation involving gentle movements of joints including the ankles. The emphasis is on smooth movement within a comfortable range.
2. Yogendra Talasana – Palm Tree Pose
Yogendra Talasana brings the feet, ankles and lower legs into an active but controlled movement.
Stand erect and, while inhaling, raise the arm while simultaneously lifting the heels to create an upward stretch. The heels return as the movement is released with the breath.
What makes this useful is not simply “going onto your toes.” It asks for balance, controlled heel movement and whole-body lengthening. Practise slowly and use support if your balance feels uncertain.
If your feet or calves are already painful rather than simply tired, do not force repeated heel raises.
