Foot cramping during class

During long balancing sequences on my right foot, the foot often cramps up. My educated guess is that this happens because I am desperately gripping the floor to not fall over, as opposed to actually achieving a balance and equal-standing in that foot. I also, however, have been hearing about students whose feet cramp up during long seated meditations, especially at the beginning of class. One thought as to why this is occurring for students who are seated in Easy Pose is that, coming in from the cold weather, their circulation is compromised, leading to foot cramps. An email list-serve I'm on has been talking, also, about cramping in the feet during class (at different times) and came up with some basic solutions, and possible reasons. In this post, I'll explore some good foot stretches, as will avoid poses that might cause cramping. 

Foot cramping during class

One email on the list-serve had this interesting council: "Pinch between the nose and upper lip to relieve cramps in the foot. Works for most people." Never heard it before myself, but interested to know if it works. 

1. Sukhasana (Easy Pose)
2. In Easy Pose, massage both feet to warm up and decrease chance of foot cramps. Take a good minute per foot, getting in between the toes, working on the arches, etc. 
3. Prapadasana (Tiptoe Pose)
4. Uttanasana (Standing forward fold)
5. Adho Mukha Svanasana (Downward Facing Dog). Pedal the feet in Downward Dog, continuing to warm up
6. Plank
7. Move between Downward Dog and Plank until very warm
8. Vasistasana (Side Plank)
9. Move through Plank to repeat on other side
10. Plank
11. Lower to stomach
12. Bhujangasana (Cobra Pose)
13. Release and relax
14. Ardha Bhekasana (Half Frog Pose). Repeat other side
15. Bhekasana (Frog Pose)
16. Setu Bandhasana (Bridge Pose)
17. Repeat 2x to come to full expression
18. Eka Pada Setu Bandhasana (One Legged Bridge Pose)
19. Lower leg, and repeat on other side
20. Setu Bandhasana
21. Release to ground, taking fingers and interlocking behind neck. Use hand support to direct rolling of neck
22. Matsyasana (Fish Pose)
23. Savasana