hi guys welcome to my channel my name is Kassandra and
today I'll show you three simple stretches and things that you can do to
alleviate discomfort through the feet and ankles
so for our first stretch you'll need to come into a kneeling pose
and will focus on the back the feet
the sole of the foot first so from this kneeling stance
it's really simple you're just curling your toes under dropping the toes down
onto the mat and then from here you're working at sitting your hips down on
to your heels
so I suggest if you are really tight you're gonna start feeling this
immediately especially if you wear heels or anything like that
so start with your weight forward maybe keep your fingertips down onto the mat
and gradually start to walk your palms and hands back
in until you can comfortably sit
over your heels and try to keep your
ankles directly over your toes directly underneath your help so that
everything is in line and just see if you can take
a few breaths exactly in this stance and
this can be really really intense for some people so it should never be
painful but it should be sensational
so back out that anytime that it doesn't feel appropriate for your body
notice that the toes was kinda wanna grip into the mat for support or to get
you out
of the pose see if you can keep him relaxed just keep your feet soft
just take deep breaths
its in and out through the noes all the way down into the belly
let your weight sink
in and if you haven't already started
your palms back out in front and you let's curl our toes back out
and then drop the tops of your feet back down onto the mat and
we'll come into our second stretch so from here your kneeling as well
but this time you're sitting on top of your heels top up your foot is down on
the mat
and that's where we're gonna be looking to stretch here at first you're just
walking your palms back behind you
and make sure your curling your tailbone under here. keep your knees about hip width
distance this is apart and
as you go back you'll start to be able to lift your knees
off of the mat and an already just by lifting them a couple inches you should be feeling a
pretty good stretch to the top of the feet
so just stay here and you can work at keeping your knees together some people
will prefer to have them
about hip width distance apart or maybe even mat width
just play with what works for you make sure that you're keeping integrity
through the pelvis
through the lower back then you're only using a little bit of arm strength
and there is a more advanced way
to do this post by integrating a little bit more your abdominals to hold your
balance
in which case you're reaching your palms out in front of you and instead of keeping
them behind your bracing your knees
trying to keep your weight centered and maybe even gently pulling on the knees
to lean a little bit further back
this is about as back as I can go
slowly release it back down
this time bring your ankles out sit back onto your sits bones
let's take a butterfly pose so bring the soles of the feet to touch
let your knees fall apart and from this butterfly shape
it's really simple I usually just use this as an opportunity to actually
massage my feet
I find that the side the sole of my foot
is where it gets I the most tense and where I feel tension the most
so it's worth it to just take a few breaths to massage the area and you may
find that you are really sensitive and that's okay, just go lightly
feel it out and you can always even use
a rubber ball to roll underneath your feet to get
really really deep into the fascia and into the connective tissue
and that's it. that feels pretty good
so those are three very simple exercises that you can start integrating into your
practice to stretch
the top and bottom of your feet and then you can always do that little massage to
get into the sides as well
thank you so much for watching please subscribe to my channel
namaste