Are Your Arches Lifted?

Setting the foundation for standing postures - Avoid Collapsed Arches.

Is your foundation Strong?

Setting the foundation of any posture is arguably the most important step you can take aside from breathing of course, which you can simply consider a part of the foundation. You probably have heard me talk about the foundation of arm balances and handstands a million times, but how about standing postures? If you have practiced with me on retreat or at the Elements of Mastery you already know the importance of what I am about to share with you. If you have not worked with me before, no problem I am going to take you through a step by step approach to building a strong, solid foundation for all your standing postures. 

Have you been asked to lift the arches of your foot in a class? Did you know how to do that on your own? maybe you were told to lift your toes in order to do so, and you probably noticed a loss of connection to stability. Lifting your toes can be a great way to strengthen some of the muscles I am about to share with you, but it is literally just the beginning. 

Does it really matter?

This is a great question and I wouldn’t blame you for asking because ultimately knowing the why behind anything we do gives our actions power. So why lift the arches? Consider your feet the foundation of all standing postures. Would you build your extremely expensive one of a kind house on mud, or would you prefer a solid foundation the you know will hold up over time? Picture it, a strong, heavy house resting on a muddy foundation, eventually part of the house would start to sink downward while other parts remained strong. Pressure would build and the weakest parts would start to break. This happens in our body, and the weakest points are typically our joints. The joints are weak because they are the place where two or more bones come together for the purpose of movement. If they were too strong, no movement would be available. Gravity is always upon us and pulling us downward. When our bones are properly aligned there is less stress on the joints. However, what If we have an imbalance at the ankle that causes our weight to fall to the inside our outside of the foot? Not only is the ankle or foot at risk but ALL of the joints that exist above it are too because they have to compensate for the new alignment. This is why you could have a pain in your neck that stems from a weakness and miss-alignment at the ankle. You feet it in the neck because the neck is compensating for everything below it. This is very important to understand especially if you are a yoga teacher or in a field of physical health. Does it matter…YES!

the Anatomy

For the purposes of this article we will talk about two joint actions and the muscle groups that create them: Evertion and Pronation of the ankle which occur at the subtalar joint. The subtalar is just below the ankle joint. The ankle joint allows for the up and down movements of plantar flexion (pointing the foot) and dorsiflexion (flexing the foot), while the subtalar joint allows the foot to rock from side to side. For simplicity purpose we will refer to both of these joints as a collective –  “the ankle”.

The arch of the foot

Hip impingement is not the only kind of injury around the hip area. The hip is surrounded by Ligaments, muscles, fascia and nerves that can all become injured do to stress, strain or structural miss-alignments. Just because you have hip pain does not mean you have and impinged hip. We are also coming to realize that not all physical pain exists in the body, but can also be stemming from mental or emotional trauma. What should you do if you have hip pain? Don’t freak out, see a specialist to assess where the pain is stemming from so you can take proper action to support your health. It could be a pulled muscles, or as simple as a muscle that is hyper active and causing a myriad of issues. Physical therapy, Accupuncture, and Massage are all great healing modalities to try.



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3 Steps To Activate the Core of the Foot

  1. Press outer edge of the food down
  2. Maintain this action, and counter engage by pressing the big ball mounted and big toes down.
  3. Drag the big ball mound back toward the inner heal. 

Step 1 - invert the ankle

While you can certainly evert the ankle first, I find for most people it is more effective to start with inverting the ankle when approaching standing postures. For clarity of the action I am showing it in a seated position – try it seated first so you are ver clear on how to invert. When in Warrior 2, press the outer edge of the front foot into the ground until your feel the muscle deep to the calf muscle activate. The ball mound and the big toe might lift when you do this – it is ok for now. 

Step 2: Evert the Ankle

I recommend learning everting when seated – first pull the outer edges of the feet back, it can be helpful to press the big toe and toe mound forward. When articulating this action properly you will feel the muscles along the outer shin engage. After you are aware of the action the next part can be challenging. In warrior 2 be sure to maintain the muscle activation of inversion and add exertion by pressing the big toe and toe mount down into the ground, while trying to roll the outer ankle in slightly. Be sure not to fall flat into the inner arch while doing so – if this happens it means you are no longer activating the muscles of inversion, go back to step 1 and try again. 

Step 3: contract The Arch

While this step is optional it can be really helpful, especially for anyone that get plantar fasciitis. The idea is to maintain step 1 and 2 but then add an activation of the musculature along the bottom (plantar side) of the foot. The action is to try and drag the big ball mound of the foot toward the inner heal. Like inversion and eversion this action can be quite foreign and may take a bit of time till you are able to feel the muscles contract. I really like to focus on this action in the change of seasons when I am switching between difference shoes and my feet are trying to adapt to the differences. 

The Results

Activating the arch of the foot can be challenging at first. Typically the hardest part is learning how to co-contract opposing muscle groups. When opposing muscle groups contact at the same time you get a lifting and stabilizing of the joints. In this case, when you activate the muscles along the inside and outside the leg its like pulling up your boot straps and stabilizing the ankle, and as a wonderful result the arch of the foot pulls up.


 To fully integrate these actions into your practice you will need repetition throughout all of your standing postures. Try it in your next class, or if you want a full workshop that incorporates these exact actions throughout, check out Hips: Rock Em and Unlock Em workshop below.  

Thanks for stopping by, leave a comment if this post has been helpful, or if you have questions or requests for future posts.


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