5 Best Asanas For Flat Foot – Improve Stability And Mobility

Have you ever noticed that if you walk on a wet floor, your entire footprint is visible to you? Or have you been into situations where you experience sudden excruciating leg cramps while walking or maybe changing your gait? 

It is common for most people to have a curved foot that is a bit arched upwards from the inside. If you observe, you will see that your foot is flat from below. Though it might sound odd to some of you, you need not be worried. This situation is perfectly normal, and it’s a simple medical condition commonly known as Flat Foot or Fallen Arches. It’s treatable and can be cured by practicing some basic yoga asanas.

What Is Flat Foot?

For any layman, the flat foot is nothing but a medical condition when the arches of your feet are flattened, making the entire foot or the total soles of your foot touch the ground while you walk or stand. 

It’s generally a painless condition that doesn’t bother anyone. It primarily occurs when the arches of your feet haven’t appropriately developed during childhood. You can consider a few factors for having a flat foot. Let’s discuss them:

  • If you have suffered from broken o dislocated bones in your leg or feet.
  • If you tend to have nerve problems.
  • If your posterior tibial tendon is inflamed.
  • If you suffer from obesity or diabetes.
  • If you have rheumatic arthritis.

Though most cases, the flat foot is painless and doesn’t require any treatment. But for some, it can be painful; the inside of the feet may be inflamed, or the feet may tire quickly, obstructing them while walking or moving. Then it becomes necessary to visit a certified physiotherapist to learn stretches or yoga postures to cure the disease.

Amazing Yoga Asanas To Cure From Flat Foot

The timeless practice of specific yoga postures involves the legs stretching upward, taking the lift from the center of the feet, and targeting to place the heels on the yoga mat

Yoga enhances the strength of your tendons, which are responsible for keeping the arch pulled up into the foot—and providing a balance that improves any aberration on the foot’s skeletal structure.

We, at this moment, bring forth 5 fantastic yoga poses that cure the discomfort and pain you usually face if suffering from a flat foot.

#1 Tadasana ( Mountain Pose)

Steps to be followed:

  1. Stand tall and erect on the mat with booth heels touching each other and feet slightly apart.
  2. Souls grounded and hands straight by your side.
  3. Look forward and hold for 5 minutes.
  4. Pause for a minute and repeat 3-4 times.


As it is one of the easiest poses, it is extremely useful to stretch the entire foot. It is also beneficial for reducing stress and tension and improving blood flow. It engages the thigh, activates the calf muscles, and provides strength to your knees.

#2 Virabhadrasana (Warrior Pose)

  1. Stand erect on your mat, looking in the forward direction.
  2. Move your feet about 4 inches away in the forward direction.
  3. Turn your left foot forward by 90 degrees and your left foot by 15 degrees. Lift both your arms to your side.
  4. Breathe out and bend your left knee. Turn your head and look to your left.
  5. Push your pelvis down and hold. Repeat on the other side and practice it three times daily.


This pose increases the overall body balance and strength. It soothes the tightness of your ligaments and tendons present in your feet. In addition, it reduces stress by keeping the heart rate in check.

#3 Vrikshasana (Tree Pose)

  1. Stand erect on the floor. Bring both arms in front of you and join the palms in a prayer pose.
  2. Now, as you keep your palms joined, stretch both of them upwards
  3. Bend your right knee and place your right foot’s sole on the other side of the left thigh.
  4. This step involves relaxation. Relax for a min and repeat the same with the other foot. Repeat these a minimum of 5 times.


The tree pose has multiple health benefits to it. Regular and disciplined practice can enhance the spinal column, the calf and foot muscles will be stronger, amplify balance and poise and open your shoulder. Regular practice keeps heart ailments at bay and improves blood circulation.

#4 Adho Mukha Savasana (Downwards Facing Dog Pose)

  1. Come to all fours with knees hips-width apart and hands shoulders width apart. Raise your hip and straighten your elbows. Make an inverted V posture. 
  2. Press your palms on the mat and stretch your neck, so the ears touch your inner arms.
  3. Gaze towards your navel.
  4. Hold for eight breaths and release.


Adho Mukha Savasana is an excellent pose to stretch your entire gastrocnemius muscles. It reduces stress and lengthens the spine. It also revitalizes the body and releases trapped energy.

#5 Virasana (Hero Pose)

  1. Sit with your knees down, and your toes are facing behind.
  2. Straighten your spine, hands on your thigh, and palms facing towards them. 
  3. Move your weight to the hips, roll over to any side, and free your legs.
  4. Breathe normally and repeat five times.


This pose is ideal for stretching the inner line of your leg muscle. It provides strength to your tendons, enabling the arches to be pulled up into your feet. It stretches the hips, thighs, knees, and feet, improves overall blood circulation, and soothes tired legs.

Final Words

Yoga for flat feet targets postures to standing straight and properly on both feet. Standing postures are primely crucial as they generally work on the feet first. The postures that include the seated and the reclining ones aid in working on the feet to retain the normal arch.

We must be vigilant in everyday activities, like walking, standing, or running. Perform these mentioned asanas every day and relieve pain and avoid any misalignment.

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