Welcome to a refreshing and nourishing yoga flow dedicated entirely to your feet and ankles. In our modern lives, these hardworking body parts are often overlooked, yet they serve as the foundation for our posture, movement, and balance. Today’s session with Suzie is all about reconnecting with this base, releasing tension, increasing flexibility, and improving circulation. Whether you’ve had a long day on your feet, struggle with tight ankles, or simply want to show your feet some love, this yoga flow is the perfect remedy.
Why Focus on Feet and Ankles?
Your feet and ankles contain dozens of muscles, ligaments, and joints that are crucial to daily function. They absorb shock when we walk, run, or jump. They also carry our body weight and help maintain alignment. Tightness or weakness in this area can lead to discomfort not just in your feet, but in your knees, hips, and lower back.
Yoga offers a gentle, mindful way to build strength and flexibility in the feet and ankles, while also calming the nervous system. Suzie’s flow integrates breath with movement, helping to relax the body and rejuvenate the mind.
Grounding Into the Practice
Suzie begins by inviting us to take a comfortable seated position. Rest your hands on your knees and close your eyes. Take a few slow, deep breaths, allowing your awareness to settle down into your lower body. Wiggle your toes. Flex and point your feet a few times. Feel the connection between your feet and the mat.
“Our feet are our roots,” Suzie says gently. “Just like trees need strong roots to grow tall, we need grounded feet to move freely and confidently.”
This moment of grounding prepares the body and mind for the practice ahead.
Warm-Up: Awakening the Feet
Toe Stretch and Foot Massage
Start by bringing your right foot onto your left thigh and gently interlace your fingers between your toes. This may feel tight at first, but it helps open the small joints. Gently rotate the ankle in both directions, breathing deeply. Then use your thumbs to massage the sole of the foot, especially the arch and heel. Switch sides.
Ankle Rolls
Extend one leg and slowly rotate the ankle ten times in each direction. Repeat with the other leg. These simple movements help lubricate the joints and improve mobility.
Foot Flex and Point
With legs extended in front of you, flex both feet (pulling the toes toward your face) and then point them (pressing the tops of the feet forward). Repeat for a few rounds, syncing with the breath.
Flowing Through Movement
Downward-Facing Dog (Adho Mukha Svanasana)
From a tabletop position, lift your hips up and back into Downward Dog. Pedal your feet slowly—bending one knee and pressing the opposite heel toward the ground. This stretches the calves, Achilles tendons, and feet. Suzie encourages you to keep the movement fluid and easy.
Low Lunge with Ankle Circles
Step your right foot forward into a low lunge. Keep the back knee on the mat. Slowly shift your weight forward and back to stretch the front ankle. Then lift the heel and make slow ankle circles. This deepens the mobility of the ankle joint. Repeat on the left side.
Toe Squat
Come into a kneeling position, tucking your toes under and sitting back on your heels. This can be an intense stretch for the soles of the feet and toes. Stay here for 30–60 seconds, breathing through the sensation. Suzie offers the option to lean forward if it’s too intense.
“This pose may feel fiery,” she says, “but it’s incredibly effective for opening the fascia in your feet.”
Top-of-Foot Stretch
Now flatten the tops of the feet onto the mat and gently sit back. This stretches the front of the ankle and foot. You can lean back further to intensify the stretch, but only go as far as feels comfortable.
Strength & Stability
Chair Pose (Utkatasana) with Heel Lifts
From standing, bend your knees and sink your hips into Chair Pose. Begin to lift your heels off the ground as you inhale, then lower them as you exhale. Repeat several times. This builds strength in your feet, calves, and ankles.
Balancing Poses (Tree & Warrior III)
Balance poses challenge the small stabilizing muscles of the feet and ankles.
- In Tree Pose, root down through your standing foot while bringing the opposite foot to the calf or inner thigh. Focus on grounding through the big toe mound and heel.
- In Warrior III, extend one leg back while balancing on the other foot, arms reaching forward. Engage your ankle to help stabilize.
Suzie reminds us not to worry about wobbling: “Every wobble builds strength.”
Cooling Down
Seated Forward Fold (Paschimottanasana)
With legs extended, fold forward from the hips, reaching for your toes. This lengthens the backs of the legs and gives a gentle stretch to the ankles and soles.
Supine Foot Work
Lie on your back and bring one knee toward your chest. Extend the leg up and flex and point the foot. You can use a strap around the ball of the foot for support. Repeat on the other side.
Happy Baby Pose (Ananda Balasana)
Hold the outsides of your feet with your hands, letting the knees drop toward the floor. This relaxes the hips and gives a nice stretch to the feet.
Final Relaxation
As you settle into Savasana, Suzie invites you to bring awareness back to your feet and ankles. Feel the tingling energy, the warmth, the space you’ve created. Notice how your entire body feels more rooted and balanced.
Take a few minutes to rest, breathing deeply, letting the benefits of the practice integrate.
Closing Thoughts
Suzie ends the session seated, hands at heart center.
“When we care for our foundation, everything above it feels more stable,” she reminds us. “Your feet and ankles do so much for you every single day. Taking time to nourish them isn’t a luxury—it’s a necessity.”
This gentle, yet effective flow not only supports the physical health of your lower limbs but also brings a sense of calm and connection to your body.
Come back to this routine anytime you need to ground, stretch, or simply show some appreciation for your feet. Your entire body will thank you. See you next time on the mat with Suzie. Namaste. 🧘♀️🌿
