Standing on Your Own Two Feet

The expression “stand on your own two feet” implies independence and self-sufficiency. But, sometimes an imbalance in the way we stand on our feet leads to painful conditions like bunions, hammer toes, plantar fasciitis or heel spurs. The feet are the foundation for our posture, so it is important we pay attention to how we stand on them. We want to strike the perfect balance between strength and flexibility.

A Weak Foot

When the sole of the foot is weak and too flexible, the arch of the foot collapses and the inner ankle moves toward the midline of the body. This is leads to pronation, a situation where the foot rolls inward with each step.

You might have a weak foot if you notice that the sole of your shoe wears more on the inside edge. Bunions are a common consequence of pronation due to the excessive weight on the inner foot.

Strengthen the weaker foot with actions of plantarflexion, or pointing through the toes. Purvottanasana (intense eastern stretch pose) is helpful for strengthening the sole of the foot. Additionally, any action that involves squeezing the foot, or picking something up with the foot will help to right this imbalance.

A Tight Foot

When the sole of the foot is too strong and inflexible, the outside of the ankle moves away from the midline of the body. This leads to supination, a situation where the foot rolls outward with each step.

If the outside sole of your shoe is more worn than the inside, your foot is likely too strong. Plantar fasciitis can be a painful consequence of excessive tension in the sole of the foot.

Stretch the stronger foot with actions of dorsiflexion, or flexing the foot, drawing the toes toward the shin. Adho Mukha Svanasana (downward facing dog) provides a wonderful opportunity to lengthen through the soles of the feet.

Also, one to three times a day, place a yoga block against the wall. Slide the toes of your right foot down the front of the block, so they are perpendicular to the floor.

With the bottom of that foot pressing firmly into the floor, experiment with lifting the left foot off the ground.

If you are not already at your edge, try taking a slight bend to the right knee.

Remain here for three to ten breaths before repeating with the left foot.

Virtual Class

A full yoga class focused on striking the balance between strength and flexibility to ensure foot and ankle health is available now in the Every Breath I Take Virtual Yoga Studio. You can view this class on your computer or mobile device as many times as you like from May 10 – August 8, 2012 when you register here.

How is your foot health? Do you find that your feet are not the foundation you need them to be? I’d love to hear in the comments!