International Yoga Day 2021: Perform These Yoga Asanas To Cure Heel Pain

International Yoga Day: Here are some simple yoga asanas to cure heel pain. Simple to do, these asanas help in relieving foot pain to a great extent.

Tavishi Dogra
Written by: Tavishi DograPublished at: Sep 18, 2019Updated at: Jun 16, 2021
International Yoga Day 2021: Perform These Yoga Asanas To Cure Heel Pain

International Yoga Day 2021: The development of yoga was traced out by researchers thousands of years back. Yoga is one of the oldest forms of exercise, stretching and mental awareness. Yoga has many health benefits such as flexibility, strength and mental clarity. It is a tremendous mitigation method that should be followed by everyone daily because it provides peace and tranquillity to the mind. In today’s scenario, many of us are familiar with basic yoga asanas; however, when it comes to tough ones we are not. Similarly, few people know the positive effects of yoga on heel pain, the plantar fasciitis.

The foot has a thick fibrous band ("fascia") from the heel to the toes. These tissues support the muscles and arch of the foot. When they are overstretched, the surface gets slightly torn, which cause pain and inflammation. Therefore, to relieve heel pain, strengthen and stretch the foot muscles, and provide healthy low-impact exercise, yoga for patients with plantar fasciitis is an excellent way to get relief.

Moreover, here are some of the yoga asanas to cure heel pain: 

Ustrasana (Toes Pose)

  • Sit in a kneeling position.
  • Then slowly lift your toes, and your knees are still fixed on the ground in front of you.
  • Gently let your weight settles back onto your heels, and keep this position for two to three minutes.
  • Breathe calmly and deeply through this pose.

Also Read: PM Narendra Modi’s Animated Yoga Videos for Yoga Awareness 

Malasana (Garland Pose)

  • Take the position of squat on the floor with your heels flat on the ground, feet close together and thighs apart.
  • When you exhale, lean forward and fit your torso to your thighs.
  • Now, when you gently press your elbows on your knees, put your hands together.
  • Hold this position for 30 seconds and then release it slowly.

Tadasana (Mountain Pose)

  • Stand upright with your feet parallel, and the big toes barely touch.
  • Gently lift your feet.
  • Then lower them back down. 
  • Swing your body to the left and right, and then swing back and forth.
  • Finally coming to a standstill and balancing your weight with your feet.

Baddha Konasana (Bound Angle Pose)

  • Sit down and straighten your back.
  • Bend your knees and bring them to the pelvis until the soles of your feet touch.
  • Use your hands to hold your feet for support.
  • Use your hands to pull your foot as far as possible into your body
  • Gently press the knee down to the floor
  • Hold the pose for up to 1-3 minutes, then release and repeat the same operation.
Salamba Bhujangasana: To do this, asana, lie on your  yoga mat on your stomach. Now place your hands on the ground and slowly move the head backwards. Stay in this state as long as possible. This asana provides strength to your muscles and relieves pain.

Prancing Feet Pose

  • Stand in the normal position and smoothly lift a heel off the ground and roll onto the toes.
  • Put your feet back to the ground
  • Repeat the action with the opposite foot and continue to do so.
  • To get rid of all the heel pain, you must practice these yoga poses.

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