What follows is a short series of moves I have found successful in decreasing the intensity of heel pain I experience. A common misconception of heel pain or spurs or plantar fasciitis is that it is caused by tiny pointy protrusions in the heel when it fact it is due to inflexibility of the calf muscles and tendons of the lower leg and foot. These exercises help stretch these areas.
I would like to preface that I am not a yoga instructor. These are exercises that work for me and if you would like to try them I suggest doing some more research on the moves so you are performing them accurately.
 | Five Pointed Star Stand tall. Lift arms out at the sides to shoulder height stretching out your fingers. Step out into a wide stance creating the five pointed star. Hold for a count of ten. Longer, if you feel comfortable. |
 | Goddess Pose Stand tall. Lift arms out the sides and take an extra wide stance. Lower your body being sure not to bring your hips below your knees. Bend at elbows to point finger tips to the sky. Hold for a count of ten. Longer, if you feel comfortable. |
 | Warrior II This is one of my favorite yoga poses. Stand tall. Take an extended step back with foot turned slight out. Lower hips, turn at waist and lift arms to shoulder height. Hold for a count of ten. Longer, if you feel comfortable. Repeat with other leg. |
 | Triangle Stand tall. Step to the side. Turn hips to point to one side. Extend one arm over head to point at sky and the other to the ground about the ankle that is pointing forward. Turn head to look up to sky. Hold for a count of ten. Longer, if you feel comfortable. Repeat with other leg. |
 | Extended Triangle The extended triangle starts out like above but goes into a deeper squat so you can rest an arm just above the knee. Hold for a count of ten. Longer, if you feel comfortable. Repeat with other leg. |
 | Down Dog / Wide-legged Forward Bend Stand tall. Step to the side creating a wide stance. Lean forward touching hands to floor. Stretch for a count of 10 then bring each foot together. Hold for a count of ten. Longer, if you feel comfortable. |
