Yoga to Strengthen Arches in Feet

Your feet support your body all day long and take a pounding. You squeeze them into fashionably tight shoes. You then ignore them unless they’re causing pain. Because your body functions in a balanced way, weak arches can cause not only foot problems but also leg, hip and back problems. Some yoga instructors refer to your feet as the roots of your body, according to Melanie Haiken’s article “Happy Feet” in "Yoga Journal." Use yoga poses to stretch and build the arches of your feet to keep muscular imbalances at bay.

  1. Standing Poses

    • When you practice standing poses, push the mounds under your big toes and your inner heels into the floor. In response, your arches will recoil and contract like a set of springs. This small adjustment can strengthen your arches. To stretch your arches after a powerful contraction, lengthen your toes and push down into your heels. Then, push forward on both your big and little toes so you shift your weight to the balls of your feet. Visualize stretching the top of a drum as you stretch the soles of your feet.

    Example Standing Pose

    • If you want a challenge, try the Chair Pose Tiptoe Balance Sequence, or the Utkatasana Padangusthasana Vinyasa, according to Alisa Bauman’s article, “Get a Leg Up,” in "Yoga Journal."In this pose, you have to rise onto the balls of your feet and contract the arches of your feet to maintain your balance. Stand with your feet together, spreading your toes to anchor your feet to the floor. On the inhalation, lift yourself to the balls of your feet. Extend your arms in front at chest height, turning your palms down. Exhale and slowly squat. Bend your knees until they’re parallel to the ground. Keep your chest erect, sink your tailbone to the floor and lift your heels as much as possible. Hold the pose for five seconds. Perform five reps. If you’re unsure about your ability to balance, put a chair in front of you and take hold of it for support.

    Example Sitting Pose

    • If you practice the Hero pose, or Virasana, daily, it will build your arches and stretch the tops of your feet. Kneel on the floor, allowing the inner parts of your knees to touch. Slide your feet so they’re just outside your hips. Press the tops of your feet against the floor, angling your big toes toward your hips. On the exhalation, sit back halfway and lean forward. Use your thumbs to push your calf muscles toward your feet and then sit down on your buttocks. Place your hands on your thighs, palms down. Begin by holding the pose from 30 seconds to a minute, working up to five to 10 minutes per day. If the pose is too uncomfortable, sit on a folded blanket.

    Work Your Toes

    • To work the arches of your feet, activate your toes. For example, put a sheet of paper on the floor. Sit on a chair and place your feet on the paper. Try rolling up and crumpling the paper into a ball with only your toes. Try the Big Toe pose, or Padangusthasana, which uses your toes to strengthen your arches. Stand with your feet about six inches apart and legs straight. Bend forward at the hip, keeping your head and trunk in a straight line. Place your right middle and index fingers between your right big and second toes. Hook the two fingers around your right big toe and grab it. Do the same for your left foot. Wrap your thumbs around the free fingers to complete the hand position. Inhale and lift your trunk, straightening your arms and contracting your quads. As you exhale, lift your sit-bones and release your hamstrings. Keep pushing down on your fingers with your toes to work your arches. Repeat the movements for a few breathing cycles and then hold the pose for one minute to complete the exercise.