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Somatic Yoga for Feet and Ankles using a tissue!

March 18, 2022 //  by Di Hickman//  Leave a Comment

Recently we’ve been doing a lot of hiking and walking. As such my calves, ankles, and feet are a little sore. My hips too, but that’s a whole other story! So I’ve been working on ways to improve the mobility, strength, and flexibility of my lower leg. Last week in my zoom class we worked on somatic yoga for feet and ankles, with the bonus of working the toes, and calves!

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits. You join today for as little as $1 a month.

Somatic Yoga for feet and ankles

So for this class, we use a tissue. Yep, a simple paper tissue that you’d blow your nose with. Yoga props do not have to be fancy! For yoga for feet and ankles, we use the tissue by grabbing with our foot ‘fist’, scrunching the toes and ball of the foot. Lift, release and repeat. This has the bonus of working the muscles along the shin!

yoga teaching lying on grey yoga mat with knees bent

After a few repetitions draw the knee to the chest and simply point and flex through the ankle, like nodding “yes”. BUT keep the tissue grabbed with the toes. That’s the tricky part. NOTE: If you lose the tissue resist the temptation to place it in the toes with the hands. Instead, reach with the foot and grab it just like you did initially.

yoga teaching lying on grey yoga mat demonstrating exercises

Then extend the leg up and again from the ankle ‘swish’ the foot right to left. I like to imagine I’m rubbing a mark off the ceiling. If the knee into the chest was ‘yes’ then this would be a shake of the head “no”. From here repeat everything on the other side before coming to all fours.

yoga teaching on grey yoga mat demonstrating bird dog, childs pose and thunderbolt pose

Grab the tissue in the right foot, and extend the right leg back but lengthen the left arm forward. Balancing in bird dog dorsiflex the ankle. Hold here, while making a fist then opening through the left hand. This is where your brain comes into play trying to balance, grip with the foot, and coordinate moving the opposite hand! Release the tissue, tuck the toes, and sit into child’s pose. You can stay here or sit into thunderbolt pose. Then repeat on the other side before lying back to rescan your body and see if you feel any difference before and after your practice.

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somatic yoga for feet and ankles

Want more?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel. Remember you can get your reminder to practice more with my “do more yoga” t-shirt.

Questions

  • Are you on your feet a lot?
  • Do you have tight shin or calf muscles?
  • Have you ever used a tissue in yoga?
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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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