Tag: pain relief

Good Shoes and Yoga

There’s no body part that works harder than the feet. They are tasked with propelling us from place to place, transporting the load of the body, traversing uneven surfaces, and sometimes completing a “look” with stylish footwear. They are an integral part of the overall function of the body. This is why injuries to the  feet have such an impact on our overall health. There are so many structures in our wonderful, and wonderous, feet that there are many things that can go wrong. Rather than go into each malady in detail we will focus on how to keep the feet happy and healthy, and how yoga fits into this.

    • 3 way heel raises
    • Virabhadrasana 1 Lunge
    • Parsvottanasana
    • Prasarita Podottanasana
    • Lift toes and balance on heels
    • Tree Pose
    • Squat
    • utkatasana
    • Eagle Pose
    • calf stretch
    • Ankle rotation
    • cycling

And last but certainly not least, you should wear good, supportive shoes. Also consider getting inserts for your shoes if they don’t offer good support. This is particularly true when you need to walk, run or hike a distance, or if you spend a lot of time on your feet for your occupation.

Are Your Muscles Plastic or Elastic?

Fun fact…..muscles and other soft tissue have different ranges of stretch. There is an elastic stretch or a plastic stretch. An elastic stretch is when the tissue stretches, but then returns to its original length. This is similar to a rubber band stretching and contracting. In a plastic stretch the muscle, or other tissue, remodels and takes on new shape or length. This is important because to make a real difference for tight muscles you need to hold a stretch long enough to help that muscle find permanent lengthening.

This is also true of connective tissue, such as fascia. Fascia is a weblike tissue that surrounds each muscle fiber and the muscle as a whole. Sometimes when we feel stiff and tight it helps to bring pliability to the fascia. This is where stretching can really help. Since fascia surrounds muscle, stretching the muscles also stretches fascia. Unfortunately, many people stretch briefly before or after a workout and some rarely stretch at all. If you’re wondering why your muscles are tight even though you’re stretching, perhaps it’s time to slow down and hold your stretches longer. It is also important to stretch regularly. A weekly yoga class is great, but in between you should still stretch daily to provide the suppleness you may be seeking.

In order to reach the plastic phase of  a stretch, you should stretch for ninety seconds or more. This can happen in one long stretch or can be broken up into two or three stretches, i.e. repeating a thirty second stretch three times. To get even more benefit, try incorporating breath. First, slow your breath. Then come into a stretch and set a thirty second timer. While you’re in the stretch count your breath cycles (a breath cycle includes an inhale and exhale). Then you’ll know how many of your breath cycles are in a thirty second time block. Now you can count breaths, instead of using a timer, when you stretch. In addition to getting a good stretch, this practice is very relaxing and can lower blood pressure and heart rate.

In answer to the title question, “Are your muscles plastic or elastic?” The simple and technical answer is that they are neither. Your muscles are of course made up of muscle fibers and fascia, which have the ability to stretch into a plastic or elastic range. A more philosophical answer may be that your muscles may now be elastic, but  aspire to be plastic. Thus, remodeling into a more efficient or desirable length and shape.

For a personalized sequence for back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Introducing the Multifidus Muscle!

Introducing the multifidus muscle. Most people in the world will suffer at some point from back pain. Everything from structural issues to injury, trauma, overuse of muscles, and weak abdominal core muscles can contribute to low back pain. Sometimes when the low back feels tension, the real cause might be deeper than the muscles that ache.

a woman working out on the grass field
Photo by Kampus Production on Pexels.com

One such cause may be weakness in the multifidus muscle. The multifidus is a muscle that runs all the way up the spine from the sacrum to the neck. It attaches vertebrae to vertebrae as it wiggles and weaves its way up the spine. The multifidus is a powerhouse of a muscle because the job it has is to rotate, side-bend and extend the entire spine. This includes the low back, mid-back, upper back and neck. The deep muscles are built for stability and endurance, and the multifidus is no exception to this. Although this muscle should be front and center when it comes to the long, endurance job of holding up the spine, sometimes it becomes weak and underused.

The multifidus lays deep in the spine under other muscles. Often the more superficial muscles volunteer to do work that is better suited for the multifidus or one of its nearby partner muscles. The Quadratus Lumborum,  a large, superficial muscle in the low  back/hip area, is one such muscle that insists on stepping in when deeper muscles should complete the task. This leads to tightness and tension of the low back. It is not merely  enough to stretch these tight muscles. Strengthening of the deep endurance muscles is essential to promoting spinal health and a long term solution to pain relief. To strengthen this muscle with yoga, try the following postures:

  • Salabhasana (Locust Pose)
  • Ardha Matsyendrasana (Half Lord of the Fishes Pose)
  • Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
  • Parivtta Trikonasana (Revolved Triangle)
  • Nataranjasana (Dancer Pose)

For a personalized sequence for back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Get Out of Your Box

A million years ago when I was in art school I had an art history professor who used to say that we lived in boxes, worked in boxes and moved between these two boxes in boxes. This seems more true today that it did back then. We are able to do almost everything virtually, which was helpful indeed during long hours of quarantine. However, even though we can do everything from the comfort of our living room, doesn’t mean we should. Breaking out of our boxes and spending time outdoors comes with a myriad of health benefits, including decreasing blood pressure, increasing respiratory health, improving immune response, and improving sleep patterns. Some studies have even shown that time outdoors helps the body heal faster after injury or trauma.

Spending time outside stimulates all the senses. Regular doses of fresh air and sunshine helps reduce stress hormones, such as cortisol and adrenaline. As a result stress is reduced, blood pressure decreases, and respiratory health improves. Since a restful night sleep depends on regular circadian rhythms, getting a daily dose of natural sunlight can regulate circadian patterns and lead to better sleep. Spending time outdoors can also help your immune system because it helps it to distinguish which micro-organisms are helpful and which ones carry threats to the body.

As little as 2 hours a week of fresh air and sunshine is all you need to boost your health. Movement also enhances health, so if you practice yoga outside, you are able to couple the health benefits of yoga with the health benefits of being in nature……talk about a win-win! Try this variation of a Sun
Salutation sequence for your next outdoor health boost.

  • Tadasana (Mountain Pose):
    • Feet are parallel and are hip distance apart
    • Close your eyes and slow the breath, breathing in and out through the nose
    • Begin to notice all the sounds and scents around you.
    • Notice the temperature, the breeze, etc.
    • Take a few moments soaking in the senses, then open the eyes and notice the sights of nature
  • Urdvha Hastasana (Upward Salute)
    • Inhale, raise the arms overhead
    • Clasp the fingers together and bend over to the right side and then to the left
    • Come back to center and bring hands to heart
    • Take several breaths here
  • Uttanasana (Standing Forward Fold)
    • hinge at the hips, folding forward and down with a flat back
    • Hands find the earth or rest on the legs
    • Take a few breaths in Uttanasana, examine the ground….what do you see, smell and feel?
  • Adho Mukha Svanasana (Downward Facing Dog)
    • Bring hands to earth, step one foot back, then the other
    • Hips reach up towards the sky
    • Check out the world upside down. A new perspective is always good!
  • Virabhadrasana 1 (Warrior 1) Lunge
    • Step the left foot forward between the hands
    • Right foot has the heel up, weight is in the ball of the foot
    • Settle into the feet as you lift your torso and raise arms up towards the sky
  • Virabhadrasana 2 (Warrior 2)
    • Pivot on the ball of the right foot, feet are now perpendicular to each other
    • Bend the left knee and bring arms to a “T” position
    • Look out over your left fingertips
    • Think about how the world looks, feels and sounds.
    • Feel rooted in the earth….you are part of nature!
  • Prasarita Padottanasana (Wide-Legged Forward Fold)
    • Both feet are parallel, fold forward and down with a flat back
    • Another great view of the world upside down!
  • Lunge, then step forward into Tadasana
  • Take a moment, close your eyes and slow your breath
    • This time instead of focusing on the outside world, focus on your inner self
    • How does the body feel physically, mentally, emotionally?
  • Now repeat this sequence on the other side.

So go ahead….Get out of your box! Let the sunshine and fresh air work its magic on your health! For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

The Health Benefits of OM

A number of years ago I went to a yoga conference in California for yoga instructors. The conference had extensive offerings. There were sessions on  anatomy, teaching techniques, meditation, the business side of yoga, and more.  At the time I was a newly single mom working and going to school. I remember the frenzied pace at which I prepared for this extended weekend as I rushed to submit  assignments to classes a few days earlier than they were due. This made for some late nights and I was exhausted by the time I arrived at the conference. But it’s a yoga conference, right? A morning yoga practice and (I thought) I’d be good as new.

The first workshop I took was a two hour lecture on the business of yoga. By the time I got to lunch, I felt achy,  worn out and had a terrible headache. I worried that I was starting to come down with something. The person who  sat next to me at lunch suggested I take something more relaxing for the next track, instead of the other lecture class I had planned. The options on the schedule were so extensive that they overwhelmed me, so I decided to stay right where I was and take whatever class was in the space I was already in. Lucky for me, that this  class explored the practice of chanting AUM (commonly known as OM). We learned about the meanings of AUM, practiced various ways of chanting, and listened to others as they chanted. When the class was over my headache was gone and I felt refreshed and relaxed. I felt like I’d been through a miracle cure!

It turns out that chanting AUM has physiological health benefits. Some of these benefits are stimulation of the vagus nerve, calming the limbic system. regulation of  heart rate,  and a decrease in blood pressure. The vagus nerve is a nerve in the brain that regulates many internal organs and body functions. One job of the vagus nerve is to send a signal to the limbic system to respond to potential dangers to the body. The limbic system is in charge of  behavior responses to stress or fear. This includes the “fight or flight” response that helps us deal with trauma. When our limbic system is stuck in the “on” position it causes emotional and physical stress. When I was at that yoga conference I believe my limbic system was in overdrive, which caused unnecessary stress and manifested into physical symptoms. 

Chanting AUM slows the breath and creates a vibration in the back of the throat. This vibration helps to stimulate the vagus nerve, which then sends a signal to the limbic system to calm down. As the limbic system calms down stress is reduced. Then physical symptoms (such as mine were) can also be resolved. 

Much like meditation, chanting AUM also has a positive effect on the cardiac system. The breath slows as we chant. This regulates the rhythm of the heart and  increases blood flow. Because of increased blood flow and stress reduction, there is also a reduction in blood pressure. 

Chanting AUM is a lovely and simple practice. It’s important to note that the chanting of AUM is a blend of three sounds, followed briefly by silence. The first sound is Ah, second is Ooh, and third is Mmm. As you chant try pronouncing each part of AUM.  Then blend each sound into the following sound. After the Mmmm sound take a brief silence before starting the next AUM or finishing the practice. Try to notice the shape of the mouth for each sound and the feeling in the throat. Here is a breakdown of what this might look/feel like:

A “Ahhh” Mouth is open
(like singing)		 Vibration in back of throat
U “Oooh” Lips partially pursed (like blowing out candle) Vibration in throat and/or heart
M “Mmm” Lips closed (Like humming) Vibration in lips and/or throat

 

I encourage you to try chanting AUM at home! If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

 

 

Yoga Hits the Road

Ah summer! It’s a time for picnics, barbeques, hikes, swimming pools and beaches. It’s also a time to hit the road and take that long awaited vacation. It’s fun to see new places, try new things, and visit with family or friends. However,  sometimes the body gets a little cranky after sitting on long plane rides or in the car for a road trip.

Recently my daughter and I took back to back trips to look at colleges. Other than sitting on flights (or hanging out in airports), we mostly walked on college campuses and in cities. Back at the hotel we read or watched TV. This was pretty relaxing and fun, but upon arriving home my body told me…..loudly…how it missed my daily yoga practice. My hips in particular were tight and achy. Yep….a real pain the butt! But, as they say, hindsight (get it?) is twenty twenty. So next time I travel, whether by air or car, I plan to sneak a little yoga into my journey.

The key to keeping your body happy during travel is to reverse whatever “shape” your body has taken. Think about which joints are bent and which muscles are being used the most. Then it’s just a matter of stretching those bent and overused  areas and using those underused muscles.

Let’s look at the average road trip. While driving our knees and hips are bent. The spine might round forward as gravity allows the body to slump down. If you’re the driver, your arms are forward for hours, and if the weather is bad, or visibility is difficult, your head might be forward as well. As the passenger, the shoulders might be rounded as you read or navigate on your phone or on a map (yes, some people still use those). Additionally, the passenger might doze off to sleep and end up in some asymmetrical posture with the head nestled against the window. None of this is natural to our bodies, so no wonder the body protests afterwards!

Of course it’s not feasible to do a full yoga sequence while driving, or even at rest stops, but here are some ideas on how you can work a bit of yoga into your road trip.

Try These Postures At Rest Stops:

  • Urvha Hastasana (Upward Salute) with Side Bend
  • Lunges
  • Seated Figure 4 Stretch
  • Seated Cat/Cow
  • Eagle Arms
  • Neck Stretches
  • Shoulder Rotations

Once You Get to Your Destination

  • Viparita Karani (Legs Up The Wall)
  • Supine Figure 4 Stretch
  • Setu Bandha Sarvangasana (Bridge Pose)
  • Bhujangasana (Cobra Pose)

I’ll be featuring some videos with brief road trip sequences in my newsletters. Be sure to sign up  if you’d find these helpful. You can also contact me to send you a pdf with sequences that you can bring with you for your next trip. Happy travels!

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

A Tour of the Core

As a society we are core obsessed. If a workout has the word “core” in it, it’s supposed to be good for us.  Apparently we should seek out such workouts because if “core” is involved we will become stronger, healthier and more attractive. I must admit that when I first hear the word core uttered, it was  shrouded in mystery and sounded difficult, perhaps even threatening. So what’s the big deal about core workouts? What’s all this hype about, and does it have to be difficult to be a good workout? Let’s unveil some of the mystery behind the core musculature.

For our purposes we’ll talk about two types of muscles; postural muscles and phasic muscles. Postural muscles help you maintain posture and keep you upright against the force of gravity. They support your frame and help with endurance, balance, and strength. Postural muscles are also called core muscles. They are deep within the body (at the core).

Phasic muscles allow you to move quickly and efficiently. They are the “doers.” To pick up a cup, kick a ball or stand up from a chair, phasic muscles are the first to volunteer for the task. The phasic muscles help you perform a task, but the postural muscles help you to maintain it. Sometimes the phasic muscles will try to do the job of the postural muscles. Unfortunately, since they are not built for endurance they often wear themselves out and get hurt. This is why it’s so important to strengthen the core muscles. Injuries often arise because phasic muscles are not strong enough to repeatedly perform a task that requires the support of core/postural muscles. The core muscles really “have the back” of the phasic muscles. If the phasic muscles are not quite strong enough (and this happens even with body builders) the core muscles step in to help out. So the core muscles must pitch in to help, or havoc ensues.

The core workouts that we hear about often focus on the deep abdominal muscles, which are important muscles to support our backs. However, postural muscles also include muscles in the neck, chest, hips and legs. Therefore, it’s important to try to strengthen the full range of core muscles in the body.  Several common yoga postures can help strengthen the core muscles, particularly if you hold them for 30 seconds or so. Here are a few examples.

  • Vasisthasana (Side Plank) engages the obliques, quadratus lumborum (the “hip hiker” muscle in the low back/hip area), and spinal extensors as they work against gravity to maintain the pose.
  • Setu Bandha Sarvangasana (Bridge Pose) is a good supportive pose that works many of the hip and leg muscles as they hold the spine up.
  • Utkatasana (Chair Pose) is a vigorous and powerful pose known for increasing strength in the quads and gluteus muscles. It also works the spinal extensor muscles as you reach your arms overhead.
  • Vrksasana (Tree Pose) like many balance poses, standing on one leg can work the hip, leg and deep abdominal muscles. Try to keep the hip of the standing leg from drooping as it’s important to keep the quadratus lumborum muscle strong to reduce injury to the back.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

 

Samskaras and Pain

Pain is an interesting word. We all know that pain means we hurt. Sometimes the reason we hurt is obvious….an injury for example. Other times the source of pain is not apparent. But how does pain develop? Pain can occur when there’s tissue damage….i.e. a broken limb. It is also true that pain can be severe even when there is no tissue damage. Pain is the brain’s response to trauma. This response can take place even if the area has healed.

Physiologically this works through neural pathways. The brain receive a signal from muscles and other organs. If the message is that there may be danger (think touching a hot surface) the brain sends it’s own painful signal via the nerves to pull away quick. All this happens in seconds. This is an important response that is designed to protect the body from injury.

This response can become a habitual one that occurs even when the danger passes. So the brain interprets a signal that previously was associated with danger, and it sends a signal of pain to protect from tissue damage. It seems a little screwed up, right? However, if the brain did not respond to touching a hot surface with pain, you may leave your hand on a hot surface and suffer 3rd degree burns. The problem occurs when the brain gets into the habit of sending pain signals when there is no danger to the body.

There is a yogic term for these habitual patterns. It is a samskara…a  learned response or pattern of behavior. Samskara can refer to emotional, social or physical behavior. The physical aspect of a samskara is the learned response of the nervous system to some sort of action or stimulus. Sometimes this happens quickly. A good example is practicing a balance pose. The first side often feels more shaky than the second side. Sometimes there’s a physical reason for this, such as strength differences between the two lower limbs. However, it is often a samskara. The brain and nervous system has already learned what to do from practicing the posture on the first side. Therefore side number 2 seems easier.

Samskaras can also contribute to chronic pain. The neural pathway signals for pain to occur in response to danger. Sometimes something occurs that has indicated danger in the past. Even though there is no current danger (i.e. no tissue damage) the brain still signals the nerves to respond with pain. This can  become a vicious circle because pain can increase stress which can make nerves more sensitive and thus more susceptible to pain.

It’s important to note that there is no one size fits all approach to reprogramming your samskaras or your pain. The first step should always be to visit your doctor, physical therapist or other healthcare practitioner. In addition to medical care it is useful to reduce stress levels and shift your focus away from the pain. Yoga, meditation, and other mindfulness practices can help to resolve painful samskaras.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Pain Bringing You to Your Knees?

The knee has an important job. It helps us walk, and is the midway point between the hips and the ankles. The knee has the distinction of being the largest joint of the human body. It’s easy to take this simple looking joint for granted, but it is also the most complex joint in the body. The kneecap (patella) is shaped to fit precisely against the bones beneath it, like interlocking puzzle pieces. Other parts of this puzzle are structures designed to cushion and support the bones. This includes muscles, cartilage, ligaments and the menisci (cushiony shock absorbers on the inside and outside of the knee). The location of the knee joint makes it either a goodwill ambassador or bad news reporter to the rest of the body. Problems with the knees can affect feet, ankles, hips and low back. Plus, knee pain itself is no fun!

There are indeed many conditions and injuries of the knee. Today we explore  arthritis in the knee, and propose some solutions to keep our knees happy. Arthritis is a degenerative disease that causes stiffness, pain, swelling and lack of motion in the joints. The knee supports the upper body and withstands a lifetime of motion. Because of this, wear and tear takes its toll. The cartilage, which protects adjacent bones from rubbing against each other, starts to wear down. This process can also be accelerated from injury to the knees.

There are several things we can do to keep the knees healthy. First, alignment is essential. The knee should track over the center of the foot. (Keep this in mind in your next yoga class), When the knee goes inward toward midline it’s been found to contribute to arthritis pain and inflammation….ouch!

To help with alignment, start by making sure you have good shoes. Sometimes all it takes is good shoes with arch support to help align the knees and alleviate pressure on the joints. Also, keep in mind that the ankles, hips, SI joint, and low back all have a role to play in keeping the knees strong. Ankles and hips can get tight, so practice stretches to keep them supple. Strengthen the core abdominal muscles. This will support the low back, which will help support the knees.

Here are some yoga postures that can help your knees:

    • Utkatanasana (Chair Pose)
    • Utkatanasana hugging a yoga block between the knees
    • Virabhadrasana 1 (Warrior 1)
    • Adho Mukha Svanasna (Downward Dog) Look back to see it your knees are aligned
    • Setu Bandha Sarvangasna (Bridge Pose)
    • Trikonasana (Triangle Pose)
    • Uttitta Parsvokonasana (Lateral Angle Pose)
    • Plank
    • Supine Figure 4 Stretch
    • Supta Padangustasana (Supine Hamstring Stretch)

Working on the knees involves a lot of exercises or yoga postures because so many parts of the body support the knees. Regular yoga classes can help with creating suppleness in the tight areas of the body, and also strengthening hip and core muscles. If you’d like to join me for one of my classes, check out my schedule page here. I would also be happy to work with you individually. If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Jumping in Feet First

In yoga (and in balance in general) our foundation is our feet. If there’s alignment issues in a standing yoga posture, we look at the feet and work our way up. Even slight changes in foot position can improve your yoga practice. When our feet are faced with an injury, even a slight one, it can affect our balance and movement patterns. The foot is an amazing structure that’s designed to help propel us forward while keeping the body above balanced and strong. Like the foundation of a house, feet are designed to withstand weight, activity and movement. They are flexible enough to do so while navigating uneven ground, surfaces that change, and challenging footwear. Sadly, Imbalances in the feet can lead to issues such as ankle injuries, plantar fasciitis, stress fractures, neuropathies, etc.

To understand a little more about this important body part, let’s delve deeper into the feet. But before jumping in feet first, we must keep in mind that the calves and knees are important to foot health as well. Try to keep the muscles above and below the knees (thighs, calves, and shins) strong and flexible with regular exercise and stretches.

The feet themselves are made up of LOTS of bones, muscles, and other structures. The bones of the foot include the two lower leg bones (tibia and fibula), which connect to a bone called the talus to form the ankle joint. The talus sits on top of the calcaneus, or heel bone. It also connects with the bones that form the shape of the foot. The mid-foot is made up of the tarsal/metatarsal bones. Then the phalanges form our toes.

Bones provide structure to the foot, then arches (two that go from front to back and one side to side) act like shock absorbers as we walk, run, skip, dance, etc. There are lots of muscles. Some of them start in the leg and go into the foot allowing for motion at the ankle. Within the foot lay the intrinsic muscles. These are 4 layers of muscles that help with all the small movements necessary to navigate the earth. On top of all the muscles is fascia (a sheet of connective tissue covering and surrounding the muscles). There are so many structures in these feet of ours, it’s easy to see how problems can occur. So make sure to take care of your feet so that they can take care of you.

To enhance foot health, try:

  • Wearing Supportive Shoes
  • Rolling a golf or lacrosse ball under foot to help with tightness (i.e. plantar fasciitis)
  • Stretch the Calf and Hamstring Muscles
  • Strengthen the Hip Muscles (This will help with balance and therefore also support the feet)

You can also try these yoga postures to help stretch and strengthen the foot:

  • Adho Mukha Svavasana (Downward Facing Dog)
  • Virabhadrasana 1 (Warrior 1)
  • Utkatasana (Chair Pose)
  • Prasarita Podottanasana (Wide-Legged Forward Fold)
  • Plank
  • Janu Sirsasana (One-Legged Forward Fold)
  • Prvta Janu Sirsasana (Revolved One-Legged Forward Fold)

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie