Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Healing Yoga Sequence: Yoga Pose For Plantar Fasciitis
One of the common symptoms that students complain about while dealing with plantar fascia inflammation is foot and heel pain. Yoga teachers should come up with a sequence that works on the deeper tendons and ligaments in the foot to bring in fresh supply of oxygenated blood towards the plantar fascia tissues. As part of the healing process for plantar fasciitis, the practice of certain yoga poses should help be done to help with the deeper stretching of the soles, ankles, calves, hamstrings and quadriceps.
The plantar fascia is a thick ligament that connects your heel to the front of your foot. Its primary function is to support the arch of your foot and help you walk. When these ligaments undergo a lot of wear and tear causing damage, they get inflamed resulting in severe pain and stiffness in the heels. The first sign of plantar fasciitis is the difficulty of standing up first thing in the morning or to stand up after sitting for a long duration.
The practice of yoga brings in a fresh supply of blood to the damaged or inflamed ligaments. Through a well thought-out yoga sequence, it can bring encouraging results in the healing process. Yoga Poses For Plantar Fasciitis Sequence is a structured sequence that starts with relaxing the legs completely in Legs Up The Wall Pose Bolster (Viparita Karani Bolster) and moves on to warm the lower body completely, beginning with the toes. The use of props like chairs help students become aware of their bodies with support. In the sequence, there is an option of choosing between yoga poses and this should be done while keeping the student's comfort. Also seen in this sequence is the importance of stretching the Achilles Tendons as sometimes, this stretch can benefit those with plantar fasciitis.
Note: The information shared here is for educational purposes only and is not a medical advice to treat any inflammation of the ligaments or tendons. Please take advice from a medical professional for the same.
Healing Yoga Sequence: Yoga Poses For Plantar Fasciitis: Yoga Poses, Cues, Steps, and Breathing instructions
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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.
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.
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.