Ideally, the correct posture for standing requires your body weight to be spread evenly on every part of your feet. However, those with Foot Pronation stand in a way in which their body weight is unevenly distributed, giving rise to a number of knee, leg and foot problems in the long run. Moreover, wrong posture damages our overall look, which can be quite harmful for our social image.
Foot Pronation is a anatomical foot abnormality due to which you tend to rest your body weight on the inner side of your foot, rather than on the whole foot. Doctors try to insert artificial arches but this is of no avail. Yoga exercises can help in rectifying Foot Pronation, if done regularly and in a result-oriented manner.
Yoga For Foot Pronation
Tadasana (Mountain Pose)
Tadasana is the basic exercise for treating all problems related to the foot. It is the basic standing pose. To perform this exercise, stand with your feet hip-width apart and your feet firmly planted on the ground. The centers of your thighs should be in line with the centers of the space between your feet. The four corners of your feet should be pressed firmly on the ground. Your knee and leg muscles feel steady and firm.
Now, stand erect and pull up your abdomen, chest and your head, keeping them in line with the center of your feet. Straighten your arms, hands and elbows. Stand in this position, taking care that all the four corners of your feet are touching the ground. This pose is particularly beneficial to those with Foot Pronation, as they can practice standing with their body weight equally distributed over their feet.
Prasaritha Padottasana with Twist (Standing Wide Angle Forward Bend with Twist)
Prasarita Padottasana with a Twist is a standing forward bending exercise that is aimed at increasing the strength of the inner and outer thighs. It has to be preceded by a side stretch to attain better results, as this increases the flexibility of the outer thighs. Therefore, start by first standing in Tadasana (the exercise mentioned above). Bend your arms and torso sideways and try to touch your foot on that side with your hands.
Remain in this position for 5 seconds, return to Tadasana, and repeat the exercise on the other side. Now, place your feet 1-2 feet apart. Inhale deeply and bend forward slowly while exhaling. Touch the ground in front of you with your palms and later with your forehead. Now, twist your torso towards each foot and try to touch it, one at a time. Return to Tadasana. This exercise increases the strength and flexibility of both your inner and outer thighs, which is important for postural correction of your legs.
Badhakonasana (Yoga Butterfly Pose)
Badhakonasana is a sitting yoga exercise that makes your legs assume the shape of a butterfly. Further, when in action, your legs look like the fluttering wings of a butterfly. This exercise increases the strength and flexibility of the muscles of your knees, inner thigh, groin and hips.
To perform this exercise, squat with your legs straight out on the floor, bend them at the knees, and bring them together with the soles of your feet touching each other. Pull your feet towards your groin as much as you can. Now, move them upwards and downwards, the act resembling the wing flapping of a butterfly.
Badhakonansa with Twist (Yoga Butterfly Pose with a Twist)
Badhakonasana with a twist is a variation of the basic Butterfly Pose. After performing the Butterfly pose, stretch out one leg forward, while keeping the other leg in position. Now, place the sole of the leg in the butterfly pose over the straightened leg. Twist your body towards the bent knee, while holding the toes of the straightened legs with your hand. Place the other hand behind your back. Remain in this pose for 10-30 seconds. Repeat the pose on the other side. This exercise strengthens the muscles of your hips, thighs, knees, groin, legs and feet.
Purna Titli Asana (Reclining Butterfly Pose)
This is an easily performed yoga asana that stretches the muscles of your hips, thighs, legs, feet and back. To perform this asana, first assume the Butterfly Pose. Fold your legs at the knees and bring your feet together with the soles touching each other. Lie flat on your back. Move your legs in an upwards-downwards motion resembling the flapping wings of a butterfly.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.