No arches in the foot sole contact with the ground is called flat foot. Flat foot arch is an old term decline. Has a flat foot is not always cause pain or cause other foot diseases. Flat feet can be rigid and inflexible, and led to the ankle, legs, back, imbalances and problems in the bones and muscles.
For some flat foot can be painful and might result in imbalance. Shoes that do not fit or fail to support and protect the arch can lead to painful imbalances between the bones, muscles and ligaments of the foot.
Daily yoga practice can help strengthen the arches, foot and legs.
Vira means a hero, warrior, champion. This sitting posture is done by keeping the knees together, spreading the feet and resting them by the side of the hips. The pose is good for meditation and pranayama.
• Kneel on the floor. Keep the knees together and spread the feet about 18 inches apart.
• Restbutt on the floor, not feet body. Feet kept by the side of the thigh, each leg medial contact their respective of the lateral thigh. Keep the toes pointing backward, to touch the floor. Keep the wrist on the knee, palm up, and to join the thumb and index finger tips. Keep fingers stretching. Straight back upright.
• Stay in this position as long as you can, with deep breathing. Then rest the palms on the knees for a while.
• Then rest the palms on the knees for a while.
• Now interlock the fingers and stretch the arm straight over the head, palms up.
• Stay in this position for a minute with deep breathing.
• Exhale, release the finger lock, place the palms on the soles, bend forward and rest the chin on the knees.
• Stay in this position for a minute with normal breathing.
• Inhale, raise the trunk up, bring the feet forward and relax.
Utkatasana (chair pose)
Deep down, Utkatasana immediately with your legs, back and the power of the ankle.
• Hip apart from a standing position, stepped on foot, let you feel grounded, and connect to the width of your pelvis. Exhale, squatted down from here, like sitting in a chair, keeping your heels on the floor.
• Explore the range of motion in your pelvis by bringing your hands to your hips, tilting your tailbone up (into a swayback) and then tucking it under. Notice the effect of both extremes. When you lift the tailbone, tipping the top of the pelvis forward, you jam your lower back. When the tailbone is tucked under, your abdomen is restricted.
• Now find a balance. Stretching back, feeling your sciatic (these bones in your hip base). Take your hand, sweep your sitting bones back, like dust at the bottom of the leaf is he want to move your sciatic direction. Continue to release your sitting bones, at the same time turn your coccyx, so move forward to the body of the sacrum. You should feel in my lower back release, because your pelvis is stable (neither up nor swing), your sacrum are wide.
• On an inhalation, come up to standing and take a few cycles of breath to rest your thighs and integrate what you have experienced.
Vrksasana (Tree Pose)
Regular practice of this posture will help focus the mind and cultivate concentration (dharana).
• Stand with the feet together and the arms by your sides (see the tadasana.)
• Bent at the knee right leg, raised his right thigh, put as high as possible on the sole of right foot at the left thigh.
• Balance on his left foot, to lift his arms to the head, keep the elbow bend and put the palms together.
• Hold the posture while breathing gently through the nostrils for about 10 complete breaths.
• Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides.
• Pause for a few moments and repeat on the opposite leg.
• Stand in Tadasana. lace a block on its short side against the wall. Inhale, spread your feet 1m (3.5 ft) apart. Raise your arms to shoulder-level.
• Turn your right foot out to the right, parallel to the wall, and turn your left foot in, slightly to the right. Bend your right knee, and place the right palm on the block. Raise your left arm.
• Straighten your right leg. Lift up your left leg, until it is parallel to the floor. Keep your left arm stretch, in line with his right arm. On the back of your left hand should be touching the wall.
• Look up at your left thumb. keep your weight on the right foot, thigh, and hip, not on your right palm. Hold the pose for 20 seconds. Repeat the pose on the other side.
Practice Tadasana and lift the toes up on the floor. Another asana is frog pose (Bhekasana), although the position is lying on his stomach.
Standing poses, one-legged poses, stretches and poses that elongate the leg, foot and body add strength and pull out muscles into a smooth position.