Flat feet are a condition that affects many adults today. Not only does it complicate life, but it also leads to a host of associated problems, requiring treatment. Yoga for flat feet is considered one of the most effective methods for dealing with this insidious foot deformity.
What is this disease and what are the causes of its occurrence?
Flatfoot is a deformity in which the longitudinal and transverse arches of the feet become less pronounced. It occurs when the bones, joints, and muscles of this part of the foot cease to function normally. Depending on how advanced the condition is, three stages are distinguished. The first is mild, when the defect is primarily cosmetic; the second is moderate, meaning others may not notice it yet, but the sufferer already experiences pain—not only in the foot but also in the ankle. Clubfoot and some heaviness alter the gait. And in the final stage, the foot becomes completely deformed, negatively affecting the entire musculoskeletal system.
As for the different types, there are also three. Longitudinal flatfoot is characterized by a flattening of the longitudinal arch of the foot, while transverse flatfoot is characterized by a flattening of the transverse arch (in which the leg is slightly shorter). Mixed flatfoot is a condition where both types are combined.
What causes this problem?
It can be congenital, due to a lack of connective tissue, or due to its fragility. Trauma, paralysis, and rickets can also be causes. However, these factors account for a relatively small percentage of the disease: in over 80% of cases, flat feet are caused by weakening of the muscles and ligaments of the arch due to standing work, excess weight, a sedentary lifestyle, etc. Asanas and special exercises are designed to address this weakening.
Yoga Exercises for Flat Feet (Flatfoot) Deformity is an effective solution?
Most asanas involve the feet to some degree. However, there is a special Iyengar yoga regimen for flat feet. If you perform all the exercises regularly, the condition will resolve within six months at most.
The basic principle of yoga exercises for flat feet is based on correct asana: this is given great attention, as it determines how quickly the condition can be overcome. However, it’s also important to remember that non-attachment to the outcome is crucial.
Classes are always conducted barefoot—this is also a fundamental principle of yoga for flat feet. Before you begin, you’ll need to be patient and master tadasana. Its construction will teach you to distribute your weight correctly and maintain constant connection with your energy channels.
In a vertical position, you need to align your heels and toes; this is difficult for beginners, so they start with their index toes. Don’t lean forward or on your heels; keep the midfoot elevated. Mastering this position takes a long time.
After this, work begins on the toes. As you exhale, spread them out. The recommended time for this exercise is daily. Even for those who have successfully mastered the first position, this will be challenging, but gradually the small metatarsal muscles become more developed and allow this to be done—thus preventing flat feet.
Another position is also developed from the main asana: the ankles are raised, and the hips and kneecaps are pulled up. It’s important to ensure that both legs receive equal weight. Stretching and strengthening the feet are also helpful. To stretch the instep, place your hands near your heels, keeping your knees raised and supporting yourself through your insteps and arms. A yoga exercise similar to ballet also stretches and strengthens the instep: from a standing position, perform it for each leg: lift your leg, point your toes up, and then toward you. Repeat with both your right and left feet, maintaining control of the position.
After successfully mastering the preparatory complex, a set of asanas is mastered; the technique of execution must be performed while standing.
The first asana involves standing with your feet one behind the other, heels parallel. Inhale, rise on your heels, exhale, lower, repeating 15 times. Next, place your toes together and your heels apart at a 90-degree angle, rising on your toes and lowering on your heels, maintaining the same inhalation and exhalation sequence. The next exercise in this asana sequence involves lifting your heels off the floor in the basic position and twisting your feet toward each other. Repeat 10 times.
Next, lean on the outer edge of your foot and shift your weight from one toe to the other, starting with your little toes, working your way to the inner edge. And the final exercise: stand with your feet shoulder-width apart, and move your right toe up. Your big toe should be raised, while the others are lowered. After a few seconds, switch positions. Repeat this five times for each leg.
Regularity and patience are the keys to success?
The key to treating flat feet with yoga is daily practice. Regularly practicing asanas, which can be made more challenging as you master them, will contribute to the complete elimination of flat feet.
However, there’s an even better way: since flat feet are a common problem in adults, it’s best to start practicing yoga long before it manifests itself. Asanas are excellent preventative measures, helping you maintain a springy gait and offering a chance to live a pain-free life. Practicing yoga not only when a condition occurs but also as a preventative measure is the path to health.
Last Update: January 15, 2026
#About Author#
Written by Dr. Ashish Sharma, MBBS.MBBS graduate (Karaganda Medical University) and FMGE-qualified physician with completed internship at Rajeev Gandhi Government General Hospital, Alwar.
Disclaimer: This article is intended for general educational and awareness purposes only and does not constitute medical advice, diagnosis, or treatment. Please consult a qualified healthcare professional for medical concerns.