Can I Do Yoga in Shoes?

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Yoga is a practice that welcomes everyone, regardless of experience or physical limitations—and regardless of footwear. While yoga is traditionally done barefoot, there are situations where shoes might be a better option for you. Let's explore the benefits of both approaches and find the right fit for your yoga practice.

Why Practice Barefoot?

  • Balance and Grounding: Feeling the floor with your bare feet helps with proprioception, your body's awareness of its position in space, which can improve your balance and stability. And grounding goes beyond stability—earthing, the practice of placing your bare feet on the ground, has been linked to physical and mental benefits, which come from absorbing the Earth’s electrons.

  • Flexibility and Strength: Bare feet allow for a wider range of motion in your toes, arches, and ankles, which can be beneficial for certain yoga postures. Also, in order to better support your body and movement, muscles of the feet will get stronger without the presence of shoes.

  • Sensory Experience: The tactile and visual feedback you get from being barefoot the mat can enhance your connection to your body and improve your understanding of your alignment.

Why Wear Shoes?

Here are some reasons why shoes might be a good choice for you:

  • Foot Conditions: If you have any foot pain, injuries, or sensitivities, shoes can provide extra support and protection.

  • Hygiene Concerns: Those who are concerned about hygiene might prefer to keep on their footwear if heading to a yoga studio. However, some studios might have a policy on removing shoes in communal areas. Yoga socks can keep your feet covered in those cases.

  • Hot Yoga: In studios with very sweaty conditions, some people prefer shoes for better grip.

  • Improved Alignment: Similar to having foot conditions, there are many cases where shoes can improve your body’s alignment. Those with leg length discrepancies or flat feet might find better alignment with shoes. However, bear in mind that yoga could help those conditions over time.

Poses that Are More Challenging with Shoes

While shoes can offer support, they can also restrict movement in some poses. Here are examples:

  • Balancing Poses: Balancing poses like Tree Pose (Vrksasana) rely heavily on feeling the ground for stability or using the foot as leverage. Shoes can make it harder to micro-adjust your foot placement for balance or use the foot for support or resistance.

  • Deep Hip Stretches: Poses like Pigeon Pose (Eka Pada Rajakapotasana) require good ankle mobility for deep hip stretches. Shoes with rigid soles might limit this movement.

  • Toe and Arch Work: Poses that involve stretching or strengthening your toes or arches, like Downward-Facing Dog (Adho Mukha Svanasana), can be more challenging with shoes because of limited movement of the feet.

Poses that Are More Helpful with Shoes

Conversely, here are some situations where shoes can be beneficial:

  • Jumping Poses: In practices with jumping poses like Sun Salutations (Surya Namaskar), shoes can provide cushioning for your joints, especially if you have any knee or ankle concerns.

  • Weight-Bearing Poses: Standing poses like Warrior I (Virabhadrasana I) or Mountain Pose (Tadasana) can be more comfortable with shoes if you have foot pain or sensitivities or alignment concerns.

  • Sweaty Environments: In hot yoga classes, shoes can offer extra grip to prevent slipping, especially on a wet mat.

Choosing the Right Shoes

If you decide to wear shoes, opt for yoga-specific footwear if possible. Such shoes typically have the following characteristics:

  • Thin, Flexible Soles: This allows for some feeling of the ground and proper foot movement.

  • Good Grip: Look for soles with textured surfaces to prevent slipping.

  • Lightweight and Breathable Materials: This will keep your feet comfortable, especially in warmer environments.

Keep in mind that certain conditions might require you wear specific shoes or devices, like orthotics or heel lifts. That is okay! I either practice barefoot (but wearing my heel lift in a PhysioLift sock) or have my sneakers on, which have a lift in my shorter leg shoe. I don’t have much of a preference regarding footwear because it is often is dictated by your individual needs.

Types of Yoga Footwear

  • Yoga Socks: These grippy socks offer a barefoot-like feel with extra cushioning and hygienic benefits.

  • Yoga Sandals/Slip-Ons: These provide a thin layer of protection and grip while still allowing for some foot flexibility.

  • Five-Toe Shoes: Mimicking barefoot movement, these shoes allow your toes to spread naturally, which can be helpful for balance and certain poses and allow an expanded ability to strengthen your feet and improve your range of motion.

  • Minimalist Yoga Shoes: These lightweight shoes offer a thin sole with good grip, which are ideal for hot yoga or when needing some extra support.

Tips for Transitioning Between Barefoot and Shoes

Remember that day to day your needs might be different. Consider what your body needs in the present moment and find ways to prepare your body for whichever choice you make. Here are some considerations as you move between wearing shoes and practicing barefoot:

  • Start Gradually: If you're used to practicing barefoot, introduce shoes slowly, incorporating them for short periods or specific poses, and vice versa.

  • Focus on Balance: Pay extra attention to your balance. Whether wearing shoes or barefoot, notice the difference and determine where you feel more supported and whether the cushioning of the shoes affects your proprioception.

  • Strengthen Your Feet: Regularly practicing yoga while barefoot can strengthen your foot muscles. So, take time to practice without shoes and focus on your feet, even if you wear them the rest of the time.

The Most Important Thing: Comfort and Safety

Whether barefoot or in shoes, prioritize your comfort and safety. If something feels off in a pose, don't hesitate to modify it or take a break. Listen to your body and explore your goals in doing yoga. If you are specifically working with a foot condition and trying to strengthen your feet, you may want to do more practices barefoot. If you have alignment issues and are trying to improve your balance, you might want to wear shoes for extra support and stability.

If you're new to yoga and feel unsure, talk to your instructor. They can guide you on whether shoes are appropriate for your specific needs and the type of yoga you're practicing.

Remember, these are general guidelines. Ultimately, the best approach depends on your individual needs and preferences. If a pose feels awkward with shoes, try it barefoot or with a modified version. Don't be afraid to experiment and find what works best for you.

If you have a leg length discrepancy, you might enjoy one of my other poses on how to get LLD footwear:

Leg Length Discrepancy Lifts for Sneakers: How I Got Them Made
Leg Length Discrepancy Sandals: How I Got Them
Review: Jacked Up Flip Flops for Leg Length Discrepancy