Warrior 1 (Virabhadrasana I)

warrior-pose Warrior 1 is another classic pose that has amazing benefits for your feet. This pose is all about stretching your feet and increasing the strength in your foot muscles. It also helps you target specific arch muscles to help lift your foot, which is especially helpful for alleviating flat arches. 

  • Begin in mountain pose. Take a wide step so your feet are 4-5 feet apart, turning your body and front foot in the process, so that your front foot is facing directly in front of you and your legs are wide apart. Turn your back foot out so that it is at a 45-degree angle to provide support and balance. Be sure to align your front heel with the arch of your back foot. Lower yourself forward so that your front knee is directly above the foot at a 90-degree angle. Press your back heel into the ground as you bend forward. Lift your arms straight up and bend your neck so that you are looking at your hands. Hold the pose for 30 seconds to a minute, then release. Repeat on the opposite side.