Heal your heel pain with yoga

Heel pain can happen to anyone at anytime. Medically known as plantar fasciitis, this pain can cause serious discomfort. While the awareness around its cause and cure is not much, there are fewer who know that it can be cured naturally too – with simple yet effective yoga poses and stretches. These yoga asanas focus on releasing energy in the joints of the feet, release stress and toxins from the feet. They are safe and effective and can help relieve your heel pain.

What is plantar fasciitis?

Plantar fasciitis begins as pain in the arch and heels of the feet and is often a result of damage and weakness to the plantar fascia – the flat band of tissue (ligament) that connects the heel bone to the toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and inflamed. Then your heel or the bottom of your foot starts hurting and makes you stranded for days and weeks together. Heel pain, especially in women, can also be a result of wrong footwear.

Heal plantar fasciitis with yoga

Specific yoga asanas pertaining to heel pain can be performed at any time in the comfort of your home. Yoga feet exercises help calf muscles and Achilles tendon to remain loose and relaxed and also help strengthen weaker muscles of the feet.


Utkatasana (Chair pose)

Stand erect with your feet slightly apart. Stretch your hands to the front with palms facing downward. Do not bend your elbows. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair. Keep bending slowly and then sit down in Sukhasana (cross-legged posture) and relax.


Vajrasana (Thunderbolt pose)

Kneel down with your knees touching each other. Sit in the cavity formed by your feet. Do not sit on the heels. Place your hands on your thighs with palms facing upwards. Keep your spine erect and head straight and relax.


Adho Mukha Svanasana (Downward dog pose)

Come onto your fours. Form an inverted V-shape with the body. Hold the Downward Dog Pose and take long deep breaths. Look towards the navel. Exhale. Bend the knees, return to table pose. Relax


Veerabhadrasana (Warrior pose)

The arms are stretched up, palms touching. Bend the left knee till the thigh is parallel to the floor, avoid extending the bent knee past the ankle and keep the other leg straight. Stretch the right leg, with the knee locked. Relax.


Baddhakonasana (Butterfly pose)

Sit with both legs outstretched forward and hands by the sides. The palms are resting on the ground and fingers together pointing forward, the legs are hinged at the knees, so the soles of the feet meet. The legs are grasped at the ankles and folded more until the heels reach the perineum. The knees remain on the ground, body erect and gaze in front. The asana is held before coming back to the starting position. The thighs are stretched with care. Relax. This asana should be avoided in case of groin or knee injury.

Home remedies to help you heal the heel pain

  • Tennis ball wonder: Roll a tennis ball under your foot daily. This stretches the fascia and can help the scar tissue line up correctly.

  • Stretch to a stronger you: Take the time to stretch out your calf muscles. Hold the stretch for about 30 seconds and keep breathing. Breath is vital to the healing process.

  • Happy feet: Assess your shoes to determine if you need to change them.


Ayurveda and yoga can help too

In addition to the yoga routine, Ayurveda can be a great supplement to the treatment methods. Ayurveda, the traditional Indian system of medicine, is based on the idea of balance in bodily systems and uses diet, herbal treatment, and yogic breathing in curing and relieving pain.

Benefits of yoga for heel pain

Sri Sri Yoga is a gentle yet powerful yoga program. It is not only a great way to relieve stress and clear your mind, but it also serves as a more efficient form of exercise. Unlike aerobic exercises that are more tiring and hard on the body, the simple and impactful yoga asana taught in Sri Sri Yoga program can actually heal your body yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga program at an Art of Living center near you. Do you need information on courses or share feedback? Write to us at