Heel pain, often caused by plantar fasciitis, Achilles tendonitis, or tight muscles, can make daily activities challenging. But here’s the good news: Yoga can help relieve heel pain by improving flexibility, strengthening muscles, and enhancing circulation.

Let’s explore the 10 best yoga poses to reduce heel pain and promote foot health.

How Yoga Helps Relieve Heel Pain? 🤔

✅ Improves Flexibility: Stretches and strengthens the foot muscles.
✅ Boosts Blood Circulation: Enhances healing by improving blood flow.
✅ Reduces Inflammation: Gently loosens tight muscles and ligaments.
✅ Improves Posture: Corrects alignment issues contributing to heel pain.

1️⃣ Downward-Facing Dog (Adho Mukha Svanasana)

🔹 How to Do It:

Start on all fours, lift hips up and back.
Keep feet hip-width apart and press heels toward the ground.
Hold for 30 seconds.

🔥 Benefits:
✅ Stretches the calves, hamstrings, and Achilles tendon.
✅ Relieves tension in the heels.

2️⃣ Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

🔹 How to Do It:

Lie down on your back, lift one leg up.
Hold your big toe with your hand or use a strap.
Keep the other leg straight and press down.
Hold for 30 seconds on each side.

🔥 Benefits:
✅ Stretches the calves, ankles, and foot muscles.
✅ Improves flexibility and blood flow.

3️⃣ Garland Pose (Malasana)

🔹 How to Do It:

Squat with feet flat on the ground.
Keep knees wide and bring palms together at chest level.
Hold for 30 seconds to 1 minute.

🔥 Benefits:
✅ Increases ankle and heel flexibility.
✅ Strengthens foot muscles.

4️⃣ Standing Forward Bend (Uttanasana)

🔹 How to Do It:

Stand with feet hip-width apart.
Hinge forward from the hips, letting arms hang.
Keep knees slightly bent if needed.
Hold for 30 seconds.

🔥 Benefits:
✅ Stretches the Achilles tendon, calves, and lower back.
✅ Releases heel tension.

5️⃣ Hero Pose (Virasana)

🔹 How to Do It:

Kneel on the floor, keeping thighs perpendicular to the floor.
Sit back between your feet with heels touching hips.
Hold for 1–3 minutes.

🔥 Benefits:
✅ Stretches the ankles and feet.
✅ Reduces tension in the heels.

6️⃣ Mountain Pose (Tadasana)

🔹 How to Do It:

Stand with feet together, arms by your sides.
Distribute weight evenly across both feet.
Hold for 30 seconds to 1 minute.

🔥 Benefits:
✅ Improves posture and balance.
✅ Strengthens foot muscles.

7️⃣ Legs-Up-The-Wall Pose (Viparita Karani)

🔹 How to Do It:

Lie down with legs extended upward against a wall.
Keep your arms relaxed by your sides.
Hold for 5–10 minutes.

🔥 Benefits:
✅ Reduces swelling and pain in heels.
✅ Enhances blood circulation.

8️⃣ Toe Stretch Pose (Padangusthasana)

🔹 How to Do It:

Sit with legs extended in front of you.
Reach for your big toes with your fingers.
Gently stretch forward while keeping your back straight.
Hold for 30 seconds.

🔥 Benefits:
✅ Stretches calves, hamstrings, and heels.
✅ Promotes flexibility and pain relief.

9️⃣ Tree Pose (Vrikshasana)

🔹 How to Do It:

Stand straight, shift weight to one leg.
Place the sole of the opposite foot on the inner thigh or calf.
Balance and hold for 30 seconds on each side.

🔥 Benefits:
✅ Improves balance and foot strength.
✅ Reduces heel pain by enhancing posture.

🔟 Child’s Pose (Balasana)

🔹 How to Do It:

Kneel down and sit on your heels.
Lean forward, arms stretched out in front.
Hold for 1–2 minutes.

🔥 Benefits:
✅ Stretches the arches of the feet and ankles.
✅ Relieves stress and tension from the heels.

Tips to Avoid Heel Pain During Yoga 📌

✔ Warm up properly before starting.
✔ Avoid poses that put excessive pressure on the heels.
✔ Use yoga props (blocks, cushions, blankets) for support.
✔ Always practice on a yoga mat for cushioning.
✔ Wear comfortable footwear when not practicing yoga.