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Healing Yoga Sequence: Yoga Poses For Plantar Fasciitis

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Healing Yoga Sequence: Yoga Poses For Plantar Fasciitis: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Warmup

    1. Warmup

    Begin with the gentle warm up of the toes, soles, ankles and calves before moving into deeper stretches of the legs.

    The advantage of warming up is build blood supply while opening the tight muscles around the ankles and the calves, basically the entire lower leg.

    But, before warm-up taking the legs in a inversion to improve the blood circulation while relaxing them is essential.
  • Legs Up The Wall Pose Bolster (Viparita Karani Bolster)
    A. Start the practice of this sequence with the resting of the legs in Legs Up The Wall Pose Bolster.

    B. Bring the legs up the wall while you support the hips and lower back with a bolster.

    C. Stay here stretching the legs up the wall. While doing this relax the entire upper body coordinating the breathing process.

    D. Keeping the mind calm always a bonus and acts as a great way to begin the healing process. Flex the toes and rest the heels on the wall, if comfortable. If this seems uncomfortable, bending the knees and placing the feet on the wall is an alternative option.

    E. When you release from the posture, the fresh supply of blood towards the lower leg (feet and soles) is what is needed, hence the practice of this posture.

    F. Stay for about 12 breaths or more understanding the need of the body. Always listen to the body.
  • Easy Pose Chair One Leg Raised (Sukhasana Chair Urdhva Eka Pada)
    A. Release and come to sit on a chair. Sit placing half of the thighs on the chair and don't rest the back on the chair.

    B. Sit up straight, relax the breathing and sit comfortable placing the feet firm on the floor. Never rest the toes (partial feet) on the floor, always learn to sit resting the feet completely on the floor.

    C. Inhale and raise the right leg up, parallel to the floor. Bring the toes upright, and try to keep the legs straight.

    D. Stay here tightening the knees and the quads. Remain coordinating the breathing for about 6 breaths, in Easy Pose Chair One Leg Raised.

    E. Release and repeat with the other leg.

    F. The importance of this practice is to feel the stretch at the ankles, soles and calves. This stretch will gradually open the soles, though one would feet the stretch at the back of the knee and the hamstrings, stay connected at the soles and the claves here.

    G. Release and relax.
  • Ankle Rotations Close Up
    A. Raise the right leg up and begin the movement of the ankles in Ankle Rotations. Rotate the ankle clockwise and anticlockwise 6 times each.

    B. Breath as the rotation happens, always work on the breathing process.

    C. Release and repeat with the other leg.

    D. As the rotation, feel the stretch deep within the soles and the ankles. The achilles tendons work here also, hence connect feeling the sensation of the stretches.

    E. Release and relax placing the feet back to the floor.
  • Toes Bending
    A.Inhale and raise the right leg up. Exhale and stretch the soles.

    B. Inhale to begin the movement of the toes closing them and stretching them going in a flow for about 3 rounds and then remain in each position for about 4 breaths in each.

    C. Lock all the toes inwards and remain for 4 breaths pressing them completely. Then release and now open the toes wide apart and stay for 4 breaths, in Toes Bending

    D. Release and repeat the same with the other leg. First in a flow and then hold each position feeling the deep stretch at the soles.

    E. Make sure this does not bring further discomfort to the plantar fasciitis, if so refrain from the practice and relax.

    F. Always keep a cold pack with you as you do this sequence and when required keep this pack.

    G. Release and relax.
  • Half Seated Forward Bend Pose Chair (Ardha Paschimottanasana Chair)
    A. Sitting on the chair, move the thighs forward and stretch the right leg out placing the right foot out, resting it on the heels.

    B. Place the toes pointing them up and press the heels firm stretching the soles of the foot. Connect to the sensation of the stretch in the inner soles and stay breathing here for about 6 breaths.

    C. Extend the quads, hamstrings and calves along with the soles. Release and relax.

    D. Repeat this with the other leg. Try and hold the leg that has more issues longer. If required repeat many times with this stretch.

    E. A great way to work on the tendons and tissues around the plantar fascia (ligament) while seated in Half Seated Forward Bend Pose Chair.

    F. Release and sit back resting the feet on the floor.
  • Mountain Pose Chair One Leg Backlift (Tadasana Chair Eka Pada Backlift)
    A. Come to stand in front of the chair, hold and stretch the leg behind you while you keep the other leg grounded on the floor.

    C. Inhale to stretch and exhale to remain there. Use the hips to flex and don't bend the knee of the leg.

    D. Stay for about 6 breaths. Keep the calves, hamstrings, and the ankle engaged. Point the toes down stretching the soles deeper.

    E. Release and repeat with the other leg holding for 6 breaths. Make sure the foot that has more pain due to plantar fasciitis is held longer, in Mountain Pose Chair One Leg Backlift.

    F. Initially one can do the dynamic way of moving the leg back and front flexing the toes and the ankles as the leg moves.

    G. A great way to open the calves, hamstrings, quads and the hips for supporting the heels to heal with plantar fasciitis. Ideally if you can stand without taking the torso forward has a better effect on the foot.

    H. Release and stand in Mountain Pose.

  • Mountain Pose (Tadasana)
    A. Release and completely relax in Tadasana, closing your eyes and engaging on the breathing.

    B. Stay calm and get hold of the breathing. Remain for 6 breaths or more to cool down.

    C. Moving from deep stretch and strength to focus and balance, as we continue with the sequence.

    D. Press all the toes towards the floor including the last toe. But stand without adding the entire body weight on the feet. Keep the body light engaging the core and the hips.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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