Plantar fasciitis yoga

Yoga for Plantar Fasciitis part 1 with Gwen Lawrence

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hi I’m going Lawrence and welcome back

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to power yoga for sports I want to give

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you some tools today about dealing with

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an ailment called plantar fasciitis that

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a lot of athletes deal with now I’m not

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going to go into details about what it

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is because you can go to Power Yoga for

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sports calm and look up my article that

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I wrote today I just want to give you

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some visual cues on the poses that I

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give you to help relieve some of the

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pain and perhaps if you do this

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consistently and with good intentions

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you will never have to deal with plantar

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fasciitis in the first place okay so

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let’s get started first we’re going to

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do a series of poses called hero’s so

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hero’s pose is typically like this but

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we’re going to give you a little bit of

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option here because this could be pretty

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difficult for some of our big bulkier

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athletes and what you want to do first

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is come on to your hands and knees make

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sure your knees are hips width apart and

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you’re going to start with your toes

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tucked okay so I want to make sure

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you’re going to turn around and make

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sure your heels are straight up to the

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sky in other words they’re not knocking

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out they’re not rolling in so you’re

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trying to tuck under all five toes okay

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this seems like it’s easy but it’s not

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for a lot of people so you’re going to

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tuck the toes under and you’re going to

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sit back on the heels easy enough not

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for a lot of people see sometimes um

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equal normally you’ll see people they

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either love this pose or they can’t

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understand how it’s even possibility so

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you’re just going to sit here for one

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two maybe three minutes initially you

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might not be able to sit back all the

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way onto your heels so you could have a

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block here or you can lean forward on

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your hands until you’re able to walk

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back and sit here with no problem or

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relatively a little bit of stretch okay

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so again one two three minute hold

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breathe try to relax into it let the

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bottoms of your feet open which is key

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we’re stretching the Achilles heel and

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the bottoms of the toes we’ve also

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talked about this in the past for

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increasing speed with athletes the

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biggest mistake made when you do this

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pose is people will knock their heels in

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or knock them out putting undue stress

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on the knee so you want to make sure

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those heels are straight up all the time

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so they don’t want to look like that

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they don’t want to look like that they

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want to be straight up and you can bring

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your hands around so you could always

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check and make sure you’re on track okay

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next same positioning knees hips width

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apart this time you’re going to untuck

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the toes and sit back again looks easy

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enough but for a lot of people they

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don’t have this dip deep knee flexion

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and they can’t sit back all the way so a

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good idea is to roll up a towel stick it

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behind the knees and then go ahead and

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sit back until some day the tail gets

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smaller smaller small more until you’re

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sitting on the heels so what are we

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doing here here we’re opening up the

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shins and the top of the foot so you’re

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increasing the range of motion in your

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whole lower leg that way you’re not

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putting too much strain or stress on the

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bottom of that foot okay so again you’re

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going to sit here one to three minutes

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level one is sitting like I said with

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something behind your knees level two

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you’re able to sit on the heels level

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three you could put a block or a towel

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between your feet and go ahead and sit

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back on that and level four is all the

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way down to the floor the key to this

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pose and mistake that’s often made is

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people will turn their foot out like

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that and that is just suicide for the

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Knicks please don’t do that I always

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want you to make sure sure sure sure are

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at the bottom of your foot is facing up

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okay you can also play around with the

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distance with the knees a little bit if

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you’re feeling pain especially knifing

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pain back out you’re feeling a stretchy

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pain kind of hang in there a little bit

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see if you could release it and in time

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you’ll be able to bring the knees closer

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and closer and closer until they’re

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right next to each other okay so now

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next pose for plantar fasciitis either

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prevention or trying to heal it is

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downward facing dog

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one of our most common poses in yoga

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what you’re going to do is come onto

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your hands and knees hands are shoulder

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width apart palms flat finger spread my

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students are sick of hearing me say that

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but so often down dog is set up so

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improperly that you end up hurting the

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shoulder at the back and you can open up

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properly so take some time shoulder

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width apart palms flat finger spread

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equal space between each finger toes are

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tucked feet are hips width apart

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parallel so don’t let the heels drop in

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don’t let them drop out it’s very

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uncommon to see somebody with the heels

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flat down so don’t think you have to

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force the heel down alright that will

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come in time maybe what what is

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important is that you can breathe and

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that you feel a stretch and what you’re

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going to do is press yourself up okay

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you can sort of rock around here opening

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the hips a little bit you could push the

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floor away flattening out the back and

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what I want you to do is take a look at

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your feet and sink one heel at a time so

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you’re tracking the heel right over the

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toes we’re not rolling in we’re not

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rolling out an alternating calf stretch

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so we can continue to open up the

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Achilles tendon the whole back of the

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leg from the hamstring all the way down

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the toes really important to get good

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opening in that whole leg and while

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you’re at it you’re opening up the

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shoulders so you’re going to get kill

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two birds with one stone okay and then

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finally I mean there’s a ton you can do

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but I’ve sort of narrowed it down to

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some that are specific to the ailment

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that you could just pick up memorize

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take with you and do whatever you can

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next one is lunge so you’re going to

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come to your down dog

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right leg is going to come forward

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you’re going to stay on the back toes

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biggest mistake here you roll to the big

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toe roll to the pinky tail I don’t want

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that what your heel straight up to the

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sky and then you’re going to come up

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into your lunge pose okay

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so one just not here well I’m just not

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here

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you have your knee 90 degrees your right

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knees pout your right thigh parallel to

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the floor your weight is all the way

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back into that heel arms are up to the

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sky so you’re feeling this length and I

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want you to push off that back foot

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20-25 times if you can okay so now we’re

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opening the whole hip flexor quad and

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again strengthening and stretching the

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bottom and top of the foot and lower leg

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at the same time so it’s forward back

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forward back biggest mistake I see here

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up down up down it’s not what I want you

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to work the push off okay and that’s it

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so memorize them check out the article

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on power yoga for sports calm and good

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luck

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