Body · Reading
Flat and hollow feet
Two arch shapes: a low or absent arch, and a high one.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
Structural anatomy
The arches of the foot spread the body's weight and absorb shock. Their shape varies.
A flat foot has little or no visible arch on the inner side, and the ankle often rolls inward. A hollow foot, or high arch, has the opposite shape, with less of the sole touching the floor. Either can change how load travels up the leg, and the content map notes that flat feet can be linked to heel, knee and back pain.
The poses linked here ask the foot to root and lift, which helps you feel and use the arch. A diagram cannot diagnose your feet. If they hurt, see a doctor or physiotherapist.
Tadasana on the toes
A named variation on the Tadasana page: rising onto the balls of the feet with the arms raised.
Practices
Vrikshasana
Tree pose
Tree pose. A standing balance on one leg, the other foot placed on the standing leg.
Tadasana
Mountain pose
Mountain pose. Standing evenly on both feet, the starting point for the standing poses.
Virabhadrasana III
Warrior III
Warrior III. Balanced on one leg, the body and the raised leg in one horizontal line.
Malasana
Garland pose
Garland pose. A deep squat with the heels down and the palms together.
Adho Mukha Svanasana
Downward-facing dog
Downward-facing dog. The inverted V where the vinyasa rests for five breaths.
Ankle rotations
A simple mobility exercise for the ankles and feet, often used before standing practice.
Sources and tradition
- YOG Union App Content Map, 2 November 2026, pp. 11–12, anatomy cards