6 powerful yoga for flat feet: As you, all know that HealthyNord brings many articles for you to stay healthy. And even today, we have brought an article, which will talk about flat feet and how to correct them with yoga.
If you have flat feet, you can see that when you stand, the floor of your foot does not come in contact with the ground. The absence of an arch in your foot is known as flatfoot.
This condition can happen to both children and adults. This can be corrected with shoe inserts, physical therapy, and sometimes surgery.
Symptoms of flat feet
Most people have no signs or symptoms associated with flatfeet. But some people with flatfeet experience foot pain, especially in the heel or arch area. Pain may worsen with activity. There may also be swelling inside the ankle.
Now you would like to treat it quickly and you would like to know which yoga helps to cure flat feet, so let’s move towards yoga.
List of yoga therapy for flat feet
TOC of yoga:
- Badhakonasana (Butterfly pose)
- Utkatasana (Chair pose)
- Ardha pinch Mayurasana (Dolphin Pose)
- Adho Mukha Svanasana (Downward-facing Dog)
- Tadasana (Mountain Pose)
- Virabhadrasana ii (Warrior ii pose)
Yoga for Flat feet
Badhakonasana (Butterfly pose)
Powerful yoga for flat feet: Badhakonasana is a hatha yoga posture. Badhakonasana is the variant of Ardha Titli asana which is done by both legs.
The name comes from the Sanskrit word Purna which means Full, Titli which means butterfly, and asana which means Pose.
How to do Butterfly Pose?
- Sit on a yoga mat.
- Now bend your knees and bring your feet together.
- Now keep you breathing normally.
- Hold your toes and slowly move your leg up and down.
- Do it 10 to 16 times
- Then relax.
Benefits of Butterfly Pose
- It stretches the waist, thigh, and knees
- Useful for pregnant women for a natural and healthy delivery of the baby.
- It stimulates the liver and kidney.
Utkatasana (Chair Pose)
Powerful yoga for flat feet: The Chair Pose or Utkatasana. The name comes from (Sanskrit word) Utkat which means Intense, Powerful, and Asana which means Pose; it is pronounced as u-t-kat-asana.
This is a very simple but very effective standing Yoga pose. This Yoga poses are done in a standing pose. Your kid can do this yoga for 3 min in 6 shifts 30 seconds for a shift.
How to do Chair Pose?
- Stand in Mountain Pose (Tadasana). Then Inhale and raise your hands perpendicular to the floor.
- Now, Exhale and slowly bend your knees and try to take your thigh as nearly parallel to the floor as possible. Keep your back straight and try to make 90 degrees/right angle between the lower leg and thigh.
- Now be in that position for more than 30 sec to 1 min.
Note: – If you feel pain while doing this, then do this pose only till you can bear it.
Benefits of Chair Pose
- This Yoga Pose is Beneficial for those who have pain in the ankles, thighs, calves, and spines.
- It helps to strengthen the ankles, thighs, calves, and spine.
- It also helps to strengthen the shoulders and chest.
- It is the yoga to increase focus and concentration
- It also stimulates the abdominal organs, diaphragm, and heart and reduces flat feet too
Ardha Pincha Mayurasana (Dolphin Pose)
Powerful yoga for flat feet: Dolphin pose or Ardha pinch Mayurasana is asanas in modern yoga as exercise.
In English Ardh pinch Mayurasana is translated as half weather peacock pose, but it is most commonly known as dolphin pose in the west.
How to do Dolphin Pose?
- Start on your hands and knees.
- Align your wrists directly under your shoulders, and your knees now under your hips.
- The fold of your wrist should be parallel to the top edge of your mat, and your middle fingers should be straightforward.
- Move your elbow to the floor directly below your shoulders.
- Place your forearms parallel to each other and along the edges of the edge of your mat.
- Distribute your weight evenly in both faces.
- Tuck your toes and lift your knees off the floor.
- Move your pelvis towards the ceiling, then pull the bones behind you towards the wall.
- Keep your knees bent as you lengthen your spine and widen your shoulder blades.
- Then, slowly start straightening your legs.
- Get your torso and legs in the shape of “A”. Do not move your feet close to your hands – keep your whole body extended.
- If your upper back starts to round, then bend your knees again until your spine is straight.
- Pull your shoulder blades into your upper blade ribs and toward your tailbone. Widen your collarbone.
- Align your ears with your upper hands. Give your head a rest, but don’t let it swing—gaze between your legs or towards your navel.
- Maintain in this position for 30 to 40 seconds.
- Then release and come back to Balasana.
Benefits of Dolphin Pose
- It helps to calm the brain.
- It helps relieve stress and mild stress.
- It stretches the shoulders, hamstrings, calves, and hands.
- Improve digestion
- Relieve headache, insomnia, back pain, and fatigue.
Adho Mukha Svanasana (Downward-facing Dog Pose)
Powerful yoga for flat feet: Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun).
This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.
The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”
The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.
This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.
How to do a Downward facing dog pose?
- Sit in cow and cat starting pose.
- In this posture, you have to be on your knees, both hands will stand on the ground and the back will straight.
- Now with emphasis on the hands, first move the right leg and then the left leg back.
- Raise the hips up towards the sky and if possible, take the heels down to the ground.
- In this posture, you will feel the stretch on the back of your leg.
- Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
- Now, you will feel the tension on your chest and arms too.
- Try to be in this pose for 30 to 40 seconds then release.
Benefits of Downward facing dog pose
- It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
- It helps in calming the mind.
- Stretches the shoulders, hamstrings, arches, calves, and hands.
- It improves digestion.
- Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
- This yoga pose helps in warming up the ankles and the toes.
Tadasana (Mountain Pose)
Powerful yoga for flat feet: Mountain Pose or tadasana is a standing yoga asana in modern yoga as exercise. Most of the yoga is done by standing in the tadasana and this is one of the most important yoga of standing yoga poses.
This name is taken from the Sanskrit word tada which means mountain and asana which means posture.
How to do Mountain Pose?
- stand straight on a yoga mat.
- Now put your hand over the head and while breathing, slowly pull the whole body.
- Feel the stretch from the leg’s toe to the hand’s fingers.
- Keep this state for some time and breathe in and out.
- This is one round.
- Do this pose at least 3 to 4 times.
Benefits of Mountain Pose
- This helps to improve posture.
- It helps to strengthen the thigh, knees, and ankles.
- It makes the abdomen and buttock hard.
- It helps to reduce flat feet.
Virbhadrasana ii (Warrior ii Pose)
Powerful yoga for flat feet: Warrior pose ii is a standing asana in modern yoga as exercise. This is a part of the sequence of virabhadrasana which also includes Virabhadrasana I and Virabhadrasana iii.
The origin of the name of this pose is from the Sanskrit word, the asana of the mythical warrior Virabhadra. The word meaning of Vir Bhadra is “Vira” which means “hero”, “Bhadra” which means “Hero”, and “Asana” which means “Pose”
How to do Warrior ii pose?
- Stand in tadasana(mountain pose). Take the breath in and open the legs from 3.5 to 4 feet.
- Fold your left foot in 45 to 40 degrees inward and right foot in 90 degrees outward, aligning right heel with the left heel.
- Slowly raise your hands until the hands are straight in the direction of your shoulders.
- Keep in mind that if your back is straight if your back is not straight or a little bend then you may have pain in the lower back over time.
- Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight.
- If you have so much flexibility, then parallel your thigh from the ground.
- Turning the head 90 degrees to the right so that you can keep the sight on the fingers of the right hand, take a few breaths in and out 5 times so that you can stay in the posture for 30 to 60 seconds.
- slowly as your body starts increasing strength and flexibility.
- You can increase the time by more than 60 seconds but less than 90 seconds.
- Now repeat this pose from the opposite leg.
Benefits of Warrior ii Pose
- This yoga pose helps to stretch and strengthens the ankles and legs.
- This posture stretches the groins, chest, lungs, and shoulders.
- It helps to stimulate abdominal organs.
- It relieves stress, backaches, especially beneficial for women in the second trimester of pregnancy.
- Medicinal for osteoporosis, sciatica, infertility, carpal tunnel syndrome, and flat feet.
Powerful yoga for flat feet