A lifetime of standing can compromise the arches of your feet, causing them to fall slightly or in some cases, completely. Yoga poses to strengthen the arches of the feet range from easy to difficult. If you're a yoga novice make sure you seek the assistance of a certified teacher before you attempt the more advanced poses.
Balance Pose
From a standing position with your feet together raise onto your toes. Lift your arms to shoulder height and then carefully sweep them behind you without losing your balance. This yoga pose strengthens the arches of your feet through the struggle to stay centered on your toes and through the stretch along the flats of your feet. Try and maintain this pose for 30 seconds, working your way up to a minute over time. Hang onto the back of a chair if your balance has been compromised by other physical limitations. Try practicing Balance pose several times throughout the day -- even at your sink while doing dishes.
Chair Pose
The Chair is a yoga pose to strengthen the arches of the feet. Come to a standing position with your big toes touching and your heels slightly apart. On an exhale, bend your knees and then rock backward until you mimic the action of sitting in a chair. Raise both your arms to shoulder height and begin inhaling and exhaling evenly through your nose. Remain in Chair pose for 30 seconds, working your way up to one minute over time. For a variation, instead of leaving your feet flat on the floor, come up onto your toes.
Downward Dog Pose
Come down onto all fours on the floor with your toes turned under. Planting your hands shoulder-width and your feet hip-width apart, straighten your knees while raising your tail toward the ceiling. Slide your shoulder blades down your back and let your head hang between your arms. Flatten your back and direct 60 percent of your weight back onto your feet. Stretch through the backs of your legs slowly trying to touch your heels to the floor. Breathe evenly through your nose and stay in the pose for up to three minutes. Downward Dog is a yoga position that strengthens the arches of the feet through the intense stretch and weight-bearing nature of the pose.
Upward Bow Pose
Upward Bow is also known as the Wheel and is ranked as one of the most difficult poses. Yet, as a yoga pose to strengthen the arches of your feet it is worth attempting with the assistance of a qualified teacher. From a supine position, bend your knees, while at the same time bending your elbows and placing your hands -- fingers toward your feet -- beside your head. On an inhale, push away from the floor with your hands and feet until your torso is lifting toward the ceiling and you resemble an upside down "U." Maintain the pose for 30 seconds and then lower toward the floor making sure to keep your head raised.
