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Yoga for plantar fasciitis: a 25-minute class that starts sitting, with sole and calf stretches and heel raises

A 25-minute yoga class for plantar fasciitis (plantar heel pain). No trial has tested yoga itself, so this class is built around what has been tested: stretching the sole before your first steps, stretching the calves, and heavy heel raises every second day. It starts sitting down, keeps standing poses short and leaves out jumping. Practise on a mat or carpet rather than a hard floor, and see a GP if your heel pain is severe, getting worse or not better after 2 weeks.

25 minBeginner14 movesA bench or box · Other / check instructions · A wall · A stepCalves · Back · Shoulders · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Before you stand, sitting (7 minutes)

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSitting on the edge of the bed or the mat; in for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoSlow, full circlesHarder: Ankle CARs (controlled articular rotations)
  3. Plantar fascia stretch (seated)3 holds of 30 s each side
    Beginner · Calves · 3D demoFoot across the other knee; pull your toes back until you feel the arch tighten, never to sharp heel painHarder: Toes-tucked kneeling (toe squat)
  4. Seated calf stretch with a towel3 holds of 30 s each side
    Beginner · Calves · 3D demoA towel or strap round the ball of your foot, knee straight; no bouncingHarder: Wall calf stretch (gastrocnemius)

Kneeling, optional (2 minutes)

  1. Toes-tucked kneeling (toe squat)30 to 60 s
    Intermediate · Calves, Quads · 3D demoToes tucked under, sitting back only as far as you can breathe through; skip it with an arthritic big toe, ball-of-foot pain or sore kneesEasier: Plantar fascia stretch (seated)
  2. Child's Pose (Balasana)30 to 60 s
    Beginner · Back, Shoulders, Glutes · 3D demoUntuck your toes; a cushion under your hipsHarder: Extended puppy pose (Uttana Shishosana)

At the wall (3 minutes)

  1. Soleus wall stretch3 holds of 30 s each side
    Beginner · Calves · 3D demoBack knee bent, back heel downEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Strength, every second day (4 minutes)

  1. Heel raise with a towel under the toes3 sets of 8 to 12 slow lifts each leg
    Intermediate · Calves · 3D demoAt a counter, a rolled towel under your toes; both feet first, then one. On the days in between, leave this block outEasier: Slow calf raiseHarder: Standing dumbbell calf raise

Standing, short holds (4 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight spread over your heels and the balls of your feet; lift and spread your toes, then let them restHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoA shallow bend, hands on your thighs if you likeHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance; sit down between sides if your heel achesEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)2 holds of 20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall, the lifted foot at your ankle; skip standing on a very sore heelEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Feet up and rest (5 minutes)

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoOptional; with glaucoma or high blood pressure that isn't controlled, keep your hips flat or skip itHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion if your back prefers

Tips

  • Do the first block every morning before your first steps, and again after sitting for a long time: in a trial, a seated sole stretch done before standing beat a standing calf stretch for first-step pain.
  • Do the heel raises every second day and add load over the weeks, for example with a backpack, as in the trial; on the other days, skip the strength block.
  • Some discomfort, up to about 5 out of 10 while loading, is fine if it has settled by the next morning. Your first-step pain should trend down week by week, as our plantar fasciitis guide explains.
  • Practise on a mat or carpet, not a hard floor, and wear cushioned, supportive shoes between sessions: the NHS advises against walking barefoot on hard surfaces and standing for long periods.
  • Leave out jump-backs and jumping until first-step pain is mild (our suggestion).
  • Want more calf stretch? Add downward dog with your knees bent, pedalling your heels, as in our yoga for runners routine, and come down if your heel pain is sharp.
  • With numb feet or diabetes, keep shoes on for the standing poses and check your feet afterwards.
  • Expect months rather than weeks. See a GP if it isn't better after 2 weeks of looking after it, and sooner for the warning signs on our yoga for plantar fasciitis guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for plantar fasciitis: a 25-minute class that starts sitting, with sole and calf stretches and heel raises take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Other / check instructions, A wall, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.