Travelling is amazing isn’t it? From sightseeing, hiking up beautiful trails to shopping, your feet may be begging you for mercy at the end of the day! It’s easy to forget what our feet do for us amidst all the fun you are having!

Take care of your feet with these Yoga poses that will help ease foot pain and improve overall foot health.


Thunderbolt Pose | Yoga For Sore Feet | Jal Yoga

Thunderbolt Pose | Yoga For Sore Feet


Thunderbolt Pose is a seated yoga pose that is often used for meditation and yogic breathing exercises. In Thunderbolt Pose, the heels are together with the buttocks resting on top of them. Here are the steps of getting into the Thunderbolt Pose!



  1. Begin kneeling on the floor with your hips and buttocks lifted off of your legs. Place a bolster in your hotel room beneath your knees, shins, and feet. Your inner knees should be together!
  2. Un-tuck your toes and press the tops of your feet firmly and evenly along the floor.
  3. With an exhalation, come to a sitting position on your heels. Rest your buttocks on the soles of your feet.
  4. Keep your feet directly in line with your shins. Your feet and thighs should be touching throughout the pose.
  5. Sit up straight and draw your shoulder blades firmly against your back ribs. Sit up tall and lengthen your tailbone toward the floor. 
  6. Lay your hands on your thighs.
  7. Hold the pose for up to 1 minute. Alternatively, you can also repeat the pose for 3 rounds with  intervals of 15 – 20 seconds.


Toe Squat | Yoga For Sore Feet | Jal Yoga

Toe Squat | Yoga For Sore Feet


The Toe Squat may look like a pretty simple pose as far as mechanics go. But it is an  intense pose. So why is it so intense? These little joints on our feet are often neglected on a daily basis, and even more so when you are travelling! Practice toe stretch and you will find greater mobility and more ease during your travel adventures!



  1. Start the pose in a table top position.
  2. Next, start to tuck all 10 toes under and  gently walk your hands back toward the knees. 
  3. If you can comfortably sit all the way up, you can simply rest the hands in the lap. 
  4. After you’ve landed in a good place within the pose, be sure to tuck those any toes that are trying to escape from its positions!
  5. Hold the pose for 15 – 20 seconds and repeat up to 3 rounds.


Alternatives & Options


If the pose becomes too challenging, stand up on the knees, relieving the pressure on the toe joints. When you feel you can handle it again, sit back down on the heels. 

Wall Calf Stretch | Yoga For Sore Feet | Jal Yoga Wall Calf Stretch | Yoga For Sore Feet | Jal Yoga 2


Wall Calf Stretch | Yoga For Sore Feet

The Wall Calf stretch is a simple and active stretch that you can do just about anywhere! This classic stretch is great for the plantar fascia! For those who are unsure what the plantar fascia is, it is the thin ligament that connects your heel to the front of your foot. The plantar fascia, can be a trouble spot for many people, especially from all the walking (or shopping) when you are overseas. 


  1. Find a wall and stand a few inches away. 
  2. Begin by placing toes of your right foot against the wall. Ensure that you are keeping your heel on the floor. 
  3. Flex your foot as shown in the image above and hold for about 15 to 20 seconds, then switch feet. 
  4. Repeat step 1 to 3 on your left foot!





Kneeling Shin Stretch | Yoga For Sore Feet | Jal Yoga  Kneeling Shin Stretch | Yoga For Sore Feet | Jal Yoga


Kneeling Shin Stretch | Yoga For Sore Feet

The Kneeling Shin Stretch targets the muscles at the back of the lower leg to help alleviate pain in the shin area. Do note that doing this pose requires good knee flexion as you will be sitting on your heels. If it causes pain in your knees, skip it.



  1. Begin in a kneeling position with the tops of your feet flat on the ground and buttocks over the heels.
  2. Next, sit down gently so your heels are directly beneath your glutes and your knees are in front of you.
  3. Place your hands on the floor beside you.
  4. Gently push down on your heels using your body weight to feel the stretch.
  5. Lift your knees slightly off the ground to increase the pressure.
  6. Hold for 15 to 20 seconds. Release and repeat up to 3 times.