On the surface, you need to follow a few general guidelines for foot alignment in yoga, and you’re set. In fact, for many, foot alignment is just another minor adjustment, or maybe it’s second nature. But that’s not the case for everyone.
Foot alignment can be difficult for some yogis and requires a lot of conscious effort during asana. If you are one of the three million Americans diagnosed with flat feet each year, it can be challenging to learn how to spread your toes or lift your arch.
Our foundation is our feet.
It’s obvious. Just because something is obvious does not mean that we should ignore it. Poor foot alignment may cause injury or prevent you from achieving certain poses. Remember to begin each pose by starting from the bottom (or top down, but don’t ignore the feet! ).
Weight should be distributed evenly across all four points of the foot.
Imagine the bottom of your feet. Spread your toes. Two points are visible on the ball of your foot: one at the base of the big toe and the other across the base of the pinky toe. Again, the base of the heel has two points on either side. Imagine a rectangle at the bottom of your foot to help distribute the weight evenly.
This is another general tip to ensure proper foot alignment when performing asana. Some teachers prefer to use the four points on the foot, while others stick with the three. I like the symmetry and feel the four points on my body. Choose the option that best suits your body.
Lift your arches or activate pada bandha.
Imagine lifting your arches. It’s a difficult exercise, especially if your feet are flat. When you are on the mat, lift the arch of your foot energetically and physically (depending on how well it works for your feet).
This pose is a dance of equal forces and opposites that can be seen in many standing poses. Pada means foot, and bandha means lock, but in this case, it refers to the lift or harness that pulls you up.
Pada Bandha helps to strengthen the muscles of the foot and arch. Only through sustained yoga and active, conscious awareness of the foot can you cultivate this lift.
The knees and the feet are one.
Keep your knees aligned with the middle of your feet and your feet with your knees. When standing, I generally like to direct my kneecap so that it is aligned with my second toe.
For example, picture Virabhadrasana I. It would be best if you kept your kneecap pointed in the direction of your second toe when your front leg is bent. This will prevent it from falling inward. The arch collapses, which is a sign that your posture is wrong (see points two and three above). This twitches the knee.
You can practice the foundational pose without harming your knee by aligning the leg to the second toe.
The knee of the back leg faces in the same direction as your toes. Return to the general weight distribution rule. The arch of the rear foot tends to collapse, but by pressing into the knife edge of the heel, you can lift the arch and align your foot properly.
Does this look right to me?
When in doubt, always ask! Your Yoga teacher will guide you and keep you safe during your practice. You can practice safely and mindfully if you have the right foot alignment.
You have it. Spread your weight evenly. In standing poses, align your knees with the middle of your foot. When in doubt, ask.