Shameem Akthar's tips for your feet

Due to gravity most of the body's waste tends to pool at the feet. When feet remain in one spot – from commuting, travelling in cramped seats or over-worked from walking, standing for hours, -- this gets worse, since the body's drainage system -- clearing the venous blood and lymph fluid -- gets sluggish.
As a result we tend to get swelling in the towards the evening.Where the system is really off-key, you get painful oedema (due to water-retention) and cramps. Add to all this the discomfort of badly-fitted shoes and we have given our feet enough reasons to be sore. Try these yoga exercises for some relief.
Padanguli naman (Toe stretch):
Method: May be done both standing and sitting. Extend your right leg out. Now press toes backwards. Hold for a few seconds. Relax toes. Curl toes inwards. Hold firmly. Relax. Do this five to ten times. Factor in breath awareness, inhaling while curling the toes inwards and exhaling while bending them down. Rest your foot on ground for a few seconds. Then repeat for left toes.
Padanguli naman –II (Toe stretch)
Fan out the toes of each foot as wide as you can. Relax. This is one round. Do five to ten rounds.
How it works:
- This stretches the entire foot, working out tendons, muscles, ligaments.
- Relieves oedema or swelling of feet, by encouraging blood circulation here.
- Working out toes gives a better grip to the feet, facilitating movement and perfecting your posture.
Other benefits:
- Helps stabilise blood pressure.
- Improves blood flow to the heart by mobilizing venous drainage.
- Promotes lymphatic drainage.
Goolf chakra (Ankle circle):
Sitting up straight, draw a circle with the toes of right foot. This makes the ankle swing around in a circle. Draw five circles clockwise. Repeat anti-clockwise five times. Repeat for other foot. With practice you may be able to do this for both feet together, placing them side-by-side.
Benefits: As above, but releases tension off the ankles, and prevents water retention in the foot.Ideal if you have been standing or sedentary for long.