As you walk, pronation is the natural inward rotation of your foot after your heel strikes the ground. This movement helps your body absorb shock and avoid injury. Too much inward rotation is a sign of flat feet, where the inner arch collapses, or overpronates. If your arches are high, your feet may underpronate.
To see how your feet pronate, look at the soles of your shoes. Excessive wear on the inner part shows you tend to overpronate. A more-worn outer area suggests your feet underpronate.
Tadasana
Step 1
Stand at the front of your mat in tadasana (mountain pose) with your feet hip width apart and your arms relaxed at your sides. Keep the outer edges of your feet parallel to the sides of your mat.
Step 2
Press evenly into each foot's four corners: the ball of your foot, inner heel, little-toe mound and outer heel. Make sure your inner arches lift off the floor.
Step 3
Keep your feet rooted, lift your toes and spread them out to activate the muscles in your legs. Retain that width as much as possible as you relax your toes. This pose helps you set your optimal foundation.
Virasana
Step 1
Kneel at the front of your mat and tuck your toes under. Hold for a few breaths to stretch the soles of your feet.
Step 2
Keep your knees together, spread your feet apart and sit back on the mat (or on a block for added support) in virasana (hero pose). Your feet will be just on the outside of your hips with your soles facing upward.
Step 3
Adjust your feet so they're parallel to each other. Sometimes, the toes may turn too far inward. This pose stretches the tops of your feet.
Dandasana
Step 1
Sit on your mat or a folded blanket and stretch your legs out straight in front of you for dandasana (staff pose). Notice how your feet naturally rest.
Step 2
Flex your feet and reach the four corners--ball of foot, inner heel, little-toe mound and outer heel--forward. Spread your toes out to activate the muscles in your legs.
Step 3
Another option is to sit facing a wall (or use a block) for your feet to press into equally. This pose helps naturally lengthen your spine so it feels more comfortable to sit up straight.
Tips and Warnings
- Place a tennis ball on the floor and roll it around under your foot, from the heel to the toes, for a gentle yet effective sole massage that releases tension and increases circulation.
Things You'll Need
- Yoga mat
- Comfortable clothing
- Yoga block
- Blanket
References
- "Anatomy of Movement"; Blandine Calais-Germain; 1993
- Sun & Moon Yoga Studio: Yoga for the Feet
- The Final Sprint: Foot Type, Pronation and How to Choose the Right Shoes
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