Foundations First: The Power of the Foot and Ankle in Yoga and Life

When we think about balance, strength, or ease in movement, whether we’re on a yoga mat or walking through daily life, it’s easy to forget that the feet and ankles are doing a lot of the heavy lifting. These small but mighty parts of the body are quite literally our foundation. Every step we take, every time we stand tall, every time we balance on one leg in tree Pose, the feet and ankles are working hard to keep us stable, aligned, and connected to the earth.

Each foot contains 26 bones and more than 100 muscles, tendons, and ligaments, all working together with the ankle joint to support, adjust, and absorb force. They don’t just hold us up, they give feedback to the brain about the ground beneath us, help us adjust to changes in terrain, and keep us moving safely through space. When our feet and ankles are strong and mobile, we feel more confident in our movement. When they’re stiff, weak, or unstable, the effects ripple upwards; into our knees, hips, spine, and even our posture and breath.

In yoga, we’re often barefoot and moving slowly, which gives us the perfect opportunity to pay close attention to how we’re using our feet. Are we collapsing into the arches? Are we gripping the toes? Are we aware of how weight shifts when we rise onto the balls of the feet or balance on one leg? These small moments build awareness, but they also build strength and resilience, qualities we rely on far beyond the mat.

Ankle stability is about being able to maintain control and balance through the joint, especially when we’re moving dynamically or standing on uneven ground. This is key not just for fancy balance poses but for everyday situations, like walking across a gravel path or catching ourselves if we stumble. Mobility is equally important, it allows us to move the ankle through its full range: flexing, pointing, and gently rotating. Without good mobility, poses like Virabhadrasana (warrior 1) or Malasana (yogi squat) can feel restricted, and everyday actions like climbing stairs or crouching down can become uncomfortable or inefficient.

Many people focus on one or the other, strength or flexibility, but in truth, we need both. Strength gives us the capacity to support ourselves. Mobility gives us the freedom to move with ease. Together, they help us feel more grounded, more stable, and more at home in our bodies.

This is especially important as we age. Falls are one of the leading causes of injury in older adults, and many of them start with an ankle that couldn’t quite stabilise quickly enough. But this isn’t just a concern for older people. Even in our thirties or forties, poor foot mechanics can contribute to knee pain, lower back discomfort, or plantar fasciitis. That’s why working with the feet and ankles, gently, consistently, and with awareness, can have such a powerful effect on overall wellbeing.

Yoga gives us a beautiful framework to support foot and ankle health. Even something as simple as lifting and spreading the toes in Samasthiti / Tadasana (Mountain Pose) can wake up dormant muscles and improve our connection to the ground. Heel lifts in Chair Pose strengthen the calves and improve balance. Drawing slow ankle circles when seated or lying down helps nourish the joint and maintain mobility. And standing balances like Tree or Eagle challenge the stabilising muscles to stay active and engaged. You might also try closing your eyes in balance poses (safely, and with support nearby), to deepen your sense of proprioception.

It doesn’t have to be a big shift. Just bringing a little more attention to your feet in daily life can have a surprising impact. Try walking barefoot more often, standing evenly on both feet while brushing your teeth, or pressing into all four corners of each foot in your yoga practice. These small changes add up, helping to build a more stable and responsive foundation.

In my classes, I love to offer gentle cues to help students connect with their feet, because when the foundation is strong and awake, everything else above it can begin to soften, move more freely, and feel more supported. There’s something powerful and humbling about recognising how much our feet and ankles carry us through, every single day.

So the next time you find yourself simply standing in the kitchen, take a breath, feel into the soles of your feet, and offer them a moment of gratitude. They’ve been holding you up all this time.

Naomi Hurst