Ever wondered why people lift their heels during yoga? Here

Why do people raise their heels in yoga poses?

Heel elevating is a crucial a part of many yoga poses, and it is one thing each yogi ought to grasp. However how and why does this know-how work? Extra importantly, what are some conditions the place elevating your heels is not secure throughout a yoga pose? Let’s check out the ins and outs of lifting your heels whereas training yoga.

How is heel raise in yoga helpful?

Heel raises in yoga poses may help you enhance flexibility, particularly within the hamstrings. It additionally helps you enhance flexibility in your hips, knees and ankles. When you do that together with your arms on the ground, it is going to additionally assist with steadiness.

Nevertheless, it is crucial to not elevate your heels whether it is unsafe to your physique kind or stage of flexibility at a specific time. For instance, when you’ve got tight hamstrings and attempt to raise one heel off the ground whereas standing in one other place, it may be an enormous stress to your physique proper now!

Elevating the heel: not all the time secure

Though some folks assume that elevating their heels in poses is a option to deepen the stretch, it could not all the time be secure. It’s best to by no means elevate your heels when balancing on one leg. For instance, in case you are doing Virabhadrasana II (Warrior Two), and also you need to elevate your arms above your head and cross them collectively, you must hold each toes firmly planted on the ground (versus lifting one heel at a time). If in case you have no management over the place you set your weight, it is extremely seemingly that one of many following positions will turn out to be unsafe for you:

  • Ardha chandrasana II (Half Moon Pose)
  • Parsvakonasana (lateral angle pose)
  • Trikonasana I and III (Triangle Pose I and III)

Take note of how your physique responds

More often than not, your physique offers you an indication of discomfort. When you really feel ache or sharp sensations in your physique whereas elevating your heels, it is crucial that you just cease this place. You could be pushing your self too laborious and have to take a break from creating extra rigidity within the scenario. Moreover, when you’ve got any accidents or issues which are exacerbated by sure varieties of actions – tendinitis for instance – do not drive your self into positions that trigger these painful sensations.

When you’re undecided if one thing is secure to your physique or not, hearken to what he has to say! When you really feel one thing throughout coaching however there aren’t any severe bodily issues in play (comparable to an damage or a medical situation), think about whether or not or not that pose is best for you on the time in comparison with one other that is likely to be simpler on the physique.

Know when to lift your heels and when to not raise them

When you undergo from tight hamstrings, elevating your heels could also be useful.

Heel raises in poses like Virabhadrasana II and Utthita Parsvakonasana are particularly helpful for stretching the hamstrings if they’re tight. But when your quadriceps are tight and also you attempt to raise them onto the balls of your toes (fairly than urgent them down), it may well trigger issues with knee alignment.

If in case you have a decent hip joint, elevating your heels might be dangerous.

Elevating the toes after which attempting to raise your self excessive sufficient in poses like Utthita Tadasana or Ardha chandrasana can stretch already tight quadriceps with out rising flexibility or strengthening that space in any respect – which is sensible, as a result of these muscle tissues do not try this a lot work when Strolling throughout regular actions! Elevating one leg at a time whereas retaining each arms on both facet of the physique will assist alleviate this downside by engaged on each side without delay as a substitute of leaving one facet unsupported in opposition to gravity.


A very powerful factor to bear in mind when lifting heels in yoga poses is that they aren’t one-size-fits-all. Your physique, and what’s greatest for it, needs to be your primary precedence. When you discover that elevating your heels helps you deepen your stretch or turn out to be extra versatile, by all means accomplish that. But when it causes ache or discomfort, do not do it. Subsequent time you are on the point of raise as much as a Downward Dealing with Canine or do a triangle pose at dwelling or within the studio, do not forget that there are a lot of different choices out there: Strive mendacity down together with your knees bent and toes flat on the ground; squat as a substitute; And even stroll barefoot!

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