September 22, 2025 • 12 mins
The feet are our foundation, yet they can be overlooked when it comes to teaching and sequencing. In this episode, I'll discuss a few foot injuries and conditions, like plantar fasciitis, bunions, arthritis, ankle instability, and stress fractures. And explain how a student with these conditions experiences physical yoga in your classes. Not just the physical challenges, but also the impact on their proprioception, nervous system regulation, and how compensations can ripple throughout their entire body.
As yoga teachers, understanding the role of the feet gives us the tools to adapt our cues, support students in building awareness, and create safe yet empowering practices.
If you’ve ever wondered how to work with students who have foot injuries (or if you’ve been relying only on modifications and props), this conversation will give you a new perspective along with some practical takeaways that you can remember for your next class.
Let's get to it...
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Monica (00:01):
Your feet are the literal contact point between
your body and the ground.
Yet, as yoga teachers, wesometimes gloss over the
importance of foot health andhow foot injuries and conditions
can drastically shape astudent's experience in class.
Understanding how foot injuriesinfluence both movement and
(00:21):
nervous system feedback It isessential for teaching in a way
that will truly support yourstudents.
In this episode, we'll discuss afew things for you to consider
beyond modifying poses when itcomes to students with foot
injuries.
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
(00:42):
I'm Monica Bright and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
In this podcast, I'll share withyou.
(01:03):
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
(01:23):
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
(01:46):
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here.
Here we talk about the anatomy,the injuries, the nervous
system, insights, Plus all thereal life knowledge you wish had
been included in your yogateacher training.
When we think about the physicalyoga practice, we think of the
feet as the foundation, they'rethe literal contact point
(02:09):
between our bodies and theground.
Yet, as yoga teachers, wesometimes gloss over the
importance of foot health andhow foot injuries and conditions
can drastically shape astudent's experience in class.
Understanding how foot injuriesinfluence both movement and
nervous system feedback isessential for teaching in a way
(02:31):
that will truly support yourstudents.
Let's start by acknowledging theobvious.
When someone has a foot injuryor a chronic condition, their
yoga practice is going to feelvery different from someone who
doesn't.
Conditions like plantarfascitis, bunions arthritis,
ankle instability, stressfractures, and tendonitis all
(02:55):
present unique challenges.
For example, plantar fascitisoften shows up as sharp pain
through the heel and arch of thefoot, making it difficult to
stand for long periods of timeto walk or to transition into
weight bearing Poses likeWarrior two or Chair Pose
(03:15):
bunions, on the other hand, canmake balancing postures.
Painful or awkward because thebig toe joint, which plays a
massive role in stability, iscompromised Arthritis in the
toes are midfoot, can makeflexion and extension difficult,
and that means poses like lungesor even something simple like a
(03:37):
mountain pose with heel raisesmight feel more unstable.
But beyond the structurallimitations and pain, there's
another layer we have toconsider as teachers, and that's
proprioception.
The feet are one of the richestareas of the body for sensory
feedback.
The sole of the foot containsthousands of nerve endings that
(04:00):
constantly communicate with ourbrains about where we are in
space.
When a student has a footinjury, Their proprioceptive
feedback is disrupted.
This means balance may be moredifficult.
Transitions between poses mightfeel uncertain and even their
sense of safety in class can becompromised.
(04:24):
For example, a studentrecovering from an ankle sprain
may not only feel pain whenbearing weight, but may also
experience decreased awarenessOf where their ankle and foot
are in space, this has bothphysical and psychological
consequences as students maybecome fearful of participating
(04:46):
fully in class or avoid posesaltogether because their trust
in their body is wavering.
This is where our role as yogateachers becomes really
powerful.
While we can't diagnose or treatinjuries, we can create
practices that respectlimitations, while also
supporting recovery with footconditions.
(05:08):
This often means emphasizing,grounding and stability.
For example, teaching studentsto spread their toes Root
through the four corners oftheir feet and consciously shift
weight evenly can start torebuild proprioceptive
awareness.
Even seated practices such asgentle ankle circles or pointing
(05:30):
and flexing the toes canstimulate proprioception without
requiring full weight bearing.
Another thing to consider is howwe cue balance poses.
For a student with healthy feet,you might cue lift through the
arch and press firmly throughthe big toe mount.
But for someone with a bunionpressing through the big toe
(05:53):
might be extremely painful inthis case.
Shifting the language to focuson rooting through the heel and
outer edge of the foot mightfeel more supportive for them.
This is why understandinganatomy and being adaptable in
our cues is so critical.
Not every student can or shouldexpress a pose the same way,
(06:15):
especially when injuries areinvolved.
It is also important torecognize the ripple effect of
foot injuries on the rest of thebody because the feet are the
base of support, compensationsoften travel upward.
A student with plantar fascitismight shift more weight onto the
outer edge of the foot, which inturn affects knee tracking and
(06:40):
hip alignment An ankle injurymight lead to over recruitment
of the muscles of the oppositeleg, creating asymmetries in the
pelvis and low back.
Over time, these compensationscan become ingrained patterns
that lead to discomfort orsecondary injuries elsewhere in
the body.
(07:00):
So when we're teaching, it'shelpful to look beyond the foot
itself and notice how theirentire kinetic chain might be
adapting.
Okay, let's talk about nervoussystem regulation.
Students with chronic foot painoften exist in a heightened
state of vigilance because painin the foundation of the body is
(07:22):
particularly destabilizing.
When the base doesn't feel safe,the whole system doesn't feel
safe.
In your classes, you can useslow mindful movement combined
with breath to help studentssoothe their nervous system and
remind their physical bodiesthat not every movement equals
(07:44):
danger.
For example, simple movementslike gentle calf stretches
against the wall, rocking backand forth in Ana mountain pose,
or even grounding practices likeseated meditation.
With awareness directed to thesoles of the feet can create
both physical relief.
(08:05):
And a sense of calm and trust.
Another often overlooked aspectis footwear outside the studio.
and this is a question that Ioften ask students who come to
class and have injuries, whatkind of footwear are you
wearing?
Most of the day students mightshow up to yoga for one hour, a
(08:26):
few times a week and practicebarefoot.
But if they're spending the restof their time in unsupportive
shoes, high heels.
Or boots that will influencetheir pain and their practice.
You can encourage students to bemindful of how they care for
their feet off the mat, and thatconversation can be incredibly
(08:48):
impactful.
So why should you care so deeplyabout the foot health of your
students?
It's because their feet are notjust mechanical parts that hold
them upright.
They are actually sensorygateways to the nervous system,
foundational to balance, anddeeply connected to a student's.
(09:10):
Experience, experience of safetyin their practice, in your
classes.
If you only focus on alignmentor modification without
addressing this bigger picture,you miss out on an opportunity
to truly support your students.
Here's what I want you to takeaway.
Okay.
Teaching students with footinjuries or conditions requires
(09:33):
you to think more broadly thanjust modifying the pose.
You need to consider thephysical challenges, the
proprioceptive feedbackdisruptions, the nervous system
implications, and thecompensatory patterns that
ripple throughout their body.
This perspective empowers you toteach in a way that is both safe
(09:56):
and expansive, giving studentsnot just a workaround for their
pain, but a pathway to greaterawareness and resilience in
their practice.
the next time a student walksinto your class and casually
mentions a foot injury, pause.
And remember, this isn't justabout the foot.
(10:17):
It's about their entirerelationship to the ground, to
balance, to stability, and totheir nervous system.
And you as their yoga teacher,have the opportunity to make
their yoga practice and yourrelationship not just
accessible, but profoundlysupportive.
(10:37):
So when's the last time you hada student with a foot injury in
one of your classes?
How did you work with them inclass?
Now that you've thought moreabout how foot injuries affect
their entire bodies, bothphysically and psychologically,
how would you approach teachingthem going forward?
(10:57):
It's just some food for thoughtfor you.
Understanding anatomy,biomechanics, and the effects
yoga Asana have on the bodyhelps you help your students.
If you've been enjoying theseepisodes, I know that you are a
yoga teacher who's ready toteach with more intention and
less fear around injuries.
(11:18):
Let's continue to raise the barfor how yoga supports real
bodies in real life.
It's so important for us to havethis conversation so that you
remember that students of allshapes, sizes, alignment, and
abilities come to your classesand you can serve all of them.
You know that my goal is for youto love the yoga teaching life.
(11:41):
It's important to understandmovement and the issues students
come to your classes with.
thank you for helping to spreadthe word about this podcast.
Alright.
Thank you for listening.
That's it for now.
Bye.
Your feet are the literal contact point between
your body and the ground.
Yet, as yoga teachers, wesometimes gloss over the
importance of foot health andhow foot injuries and conditions
can drastically shape astudent's experience in class.
Understanding how foot injuriesinfluence both movement and
(00:21):
nervous system feedback It isessential for teaching in a way
that will truly support yourstudents.
In this episode, we'll discuss afew things for you to consider
beyond modifying poses when itcomes to students with foot
injuries.
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
(00:42):
I'm Monica Bright and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
In this podcast, I'll share withyou.
(01:03):
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
(01:23):
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
(01:46):
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here.
Here we talk about the anatomy,the injuries, the nervous
system, insights, Plus all thereal life knowledge you wish had
been included in your yogateacher training.
When we think about the physicalyoga practice, we think of the
feet as the foundation, they'rethe literal contact point
(02:09):
between our bodies and theground.
Yet, as yoga teachers, wesometimes gloss over the
importance of foot health andhow foot injuries and conditions
can drastically shape astudent's experience in class.
Understanding how foot injuriesinfluence both movement and
nervous system feedback isessential for teaching in a way
(02:31):
that will truly support yourstudents.
Let's start by acknowledging theobvious.
When someone has a foot injuryor a chronic condition, their
yoga practice is going to feelvery different from someone who
doesn't.
Conditions like plantarfascitis, bunions arthritis,
ankle instability, stressfractures, and tendonitis all
(02:55):
present unique challenges.
For example, plantar fascitisoften shows up as sharp pain
through the heel and arch of thefoot, making it difficult to
stand for long periods of timeto walk or to transition into
weight bearing Poses likeWarrior two or Chair Pose
(03:15):
bunions, on the other hand, canmake balancing postures.
Painful or awkward because thebig toe joint, which plays a
massive role in stability, iscompromised Arthritis in the
toes are midfoot, can makeflexion and extension difficult,
and that means poses like lungesor even something simple like a
(03:37):
mountain pose with heel raisesmight feel more unstable.
But beyond the structurallimitations and pain, there's
another layer we have toconsider as teachers, and that's
proprioception.
The feet are one of the richestareas of the body for sensory
feedback.
The sole of the foot containsthousands of nerve endings that
(04:00):
constantly communicate with ourbrains about where we are in
space.
When a student has a footinjury, Their proprioceptive
feedback is disrupted.
This means balance may be moredifficult.
Transitions between poses mightfeel uncertain and even their
sense of safety in class can becompromised.
(04:24):
For example, a studentrecovering from an ankle sprain
may not only feel pain whenbearing weight, but may also
experience decreased awarenessOf where their ankle and foot
are in space, this has bothphysical and psychological
consequences as students maybecome fearful of participating
(04:46):
fully in class or avoid posesaltogether because their trust
in their body is wavering.
This is where our role as yogateachers becomes really
powerful.
While we can't diagnose or treatinjuries, we can create
practices that respectlimitations, while also
supporting recovery with footconditions.
(05:08):
This often means emphasizing,grounding and stability.
For example, teaching studentsto spread their toes Root
through the four corners oftheir feet and consciously shift
weight evenly can start torebuild proprioceptive
awareness.
Even seated practices such asgentle ankle circles or pointing
(05:30):
and flexing the toes canstimulate proprioception without
requiring full weight bearing.
Another thing to consider is howwe cue balance poses.
For a student with healthy feet,you might cue lift through the
arch and press firmly throughthe big toe mount.
But for someone with a bunionpressing through the big toe
(05:53):
might be extremely painful inthis case.
Shifting the language to focuson rooting through the heel and
outer edge of the foot mightfeel more supportive for them.
This is why understandinganatomy and being adaptable in
our cues is so critical.
Not every student can or shouldexpress a pose the same way,
(06:15):
especially when injuries areinvolved.
It is also important torecognize the ripple effect of
foot injuries on the rest of thebody because the feet are the
base of support, compensationsoften travel upward.
A student with plantar fascitismight shift more weight onto the
outer edge of the foot, which inturn affects knee tracking and
(06:40):
hip alignment An ankle injurymight lead to over recruitment
of the muscles of the oppositeleg, creating asymmetries in the
pelvis and low back.
Over time, these compensationscan become ingrained patterns
that lead to discomfort orsecondary injuries elsewhere in
the body.
(07:00):
So when we're teaching, it'shelpful to look beyond the foot
itself and notice how theirentire kinetic chain might be
adapting.
Okay, let's talk about nervoussystem regulation.
Students with chronic foot painoften exist in a heightened
state of vigilance because painin the foundation of the body is
(07:22):
particularly destabilizing.
When the base doesn't feel safe,the whole system doesn't feel
safe.
In your classes, you can useslow mindful movement combined
with breath to help studentssoothe their nervous system and
remind their physical bodiesthat not every movement equals
(07:44):
danger.
For example, simple movementslike gentle calf stretches
against the wall, rocking backand forth in Ana mountain pose,
or even grounding practices likeseated meditation.
With awareness directed to thesoles of the feet can create
both physical relief.
(08:05):
And a sense of calm and trust.
Another often overlooked aspectis footwear outside the studio.
and this is a question that Ioften ask students who come to
class and have injuries, whatkind of footwear are you
wearing?
Most of the day students mightshow up to yoga for one hour, a
(08:26):
few times a week and practicebarefoot.
But if they're spending the restof their time in unsupportive
shoes, high heels.
Or boots that will influencetheir pain and their practice.
You can encourage students to bemindful of how they care for
their feet off the mat, and thatconversation can be incredibly
(08:48):
impactful.
So why should you care so deeplyabout the foot health of your
students?
It's because their feet are notjust mechanical parts that hold
them upright.
They are actually sensorygateways to the nervous system,
foundational to balance, anddeeply connected to a student's.
(09:10):
Experience, experience of safetyin their practice, in your
classes.
If you only focus on alignmentor modification without
addressing this bigger picture,you miss out on an opportunity
to truly support your students.
Here's what I want you to takeaway.
Okay.
Teaching students with footinjuries or conditions requires
(09:33):
you to think more broadly thanjust modifying the pose.
You need to consider thephysical challenges, the
proprioceptive feedbackdisruptions, the nervous system
implications, and thecompensatory patterns that
ripple throughout their body.
This perspective empowers you toteach in a way that is both safe
(09:56):
and expansive, giving studentsnot just a workaround for their
pain, but a pathway to greaterawareness and resilience in
their practice.
the next time a student walksinto your class and casually
mentions a foot injury, pause.
And remember, this isn't justabout the foot.
(10:17):
It's about their entirerelationship to the ground, to
balance, to stability, and totheir nervous system.
And you as their yoga teacher,have the opportunity to make
their yoga practice and yourrelationship not just
accessible, but profoundlysupportive.
(10:37):
So when's the last time you hada student with a foot injury in
one of your classes?
How did you work with them inclass?
Now that you've thought moreabout how foot injuries affect
their entire bodies, bothphysically and psychologically,
how would you approach teachingthem going forward?
(10:57):
It's just some food for thoughtfor you.
Understanding anatomy,biomechanics, and the effects
yoga Asana have on the bodyhelps you help your students.
If you've been enjoying theseepisodes, I know that you are a
yoga teacher who's ready toteach with more intention and
less fear around injuries.
(11:18):
Let's continue to raise the barfor how yoga supports real
bodies in real life.
It's so important for us to havethis conversation so that you
remember that students of allshapes, sizes, alignment, and
abilities come to your classesand you can serve all of them.
You know that my goal is for youto love the yoga teaching life.
(11:41):
It's important to understandmovement and the issues students
come to your classes with.
thank you for helping to spreadthe word about this podcast.
Alright.
Thank you for listening.
That's it for now.
Bye.
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