by Sasha Sigel
Your pelvic floor doesn’t exist in isolation—it’s deeply connected to your feet, gait, and posture. From the ground up, the way we stand, walk, and move influences pelvic health, stability, and mobility.
For many of us, the pelvic floor can be a source of pain, tension, or disconnection. In a time of widespread misinformation, reduced access to essential healthcare, and growing threats to bodily autonomy, it’s crucial to develop a deeper understanding of our own bodies. And our feet can make a world of difference!
What do my feet have to do with my pelvis?
The feet are our first chance at stability. Let’s look at the big toe for an example. Our big toe has a joint that allows it to flex and extend, which helps us to stand, balance, and walk. When you walk, your big toe pushes off the ground to propel you forward. When you stand, it stabilizes you and acts as an anchor. That’s a lot of work— and that’s just one toe!
Some of us collapse towards the inner edges of our feet. Some of us collapse outward. And some of us have one foot collapsing inward and one foot collapsing outward! (Check out the bottom of your shoes– they may give you a clue. Where exactly are the soles worn away?) This imbalance travels all the way up the leg (hello knee pain) and into the pelvis (hello pelvic pain!) This affects how we stand, walk, and move through the world.
When we don’t or can’t access that mobility and support, our pelvis tries to take on the job. While the pelvic floor muscles are incredible, we don’t want to overwork them. Let’s redistribute the labor so that our whole body is contributing equitably.
Imagine that we can find a fairly even distribution of weight between each foot. Our ankles, knees, and hips can align better. Our pelvis can be in a “neutral” position more often, and we can find more efficient and easeful movement.
Note: The goal is never to look or feel like a robot or statue. We want our bodies to move in and out of all kinds of shapes and activities. We want to return to a more easeful resting place, rather than a resting place that has tension or imbalances.
How does yoga help?
Granted, your average studio yoga class may not be equipped to hone in on pelvic and foot centered practices. Many yoga teaching training programs touch only briefly on anatomy, and rarely focus on the pelvis. However, there is more research and training available to get support for foot and pelvic health through yoga. Through specific yoga practices, we can:
1. Understand the anatomy and function of our feet and pelvis
Explore the anatomy of your feet and pelvis. Each foot has 20 muscles, 26 bones, and 33 joint. While we often refer to the arch of the foot, in fact, each foot has three arches: the transverse arch, medial arch, and lateral longitudinal arch. There are a lot of factors at play here.
Oftentimes, a tight foot leads to a tight calf, which leads to a tight psoas.
2. Build strength from the ground up
Yoga can teach us to differentiate a tight muscle from a strong muscle. If a muscle is “stuck” in a contracted position, it can be hard for it to both release and fully engage. We can practice yoga poses such as Tadasana (Mountain Pose) to find balance and strength in our feet. Virabhadrasana 1 (Warrior 1) uses mechanics similar to walking, so we can explore our individual patterns that arise in this pose.
3. Lengthen Muscles and Release Connective Tissue
Fascia, or connective tissue, connects the feet, legs, and pelvic floor, and even the tongue! Through myofascial release techniques (such as foam rolling) we can find relief for “sticky” tissue. We can also soften tension through self-massage, active, stretching, and passive stretching.
Who can benefit from foot and pelvic floor yoga?
Eighty percent of Americans have reported having a foot ailment. Some of the most common problems include ankle sprains, plantar fasciitis, blisters, foot fatigue, athlete’s foot, and pain in the balls or heels of the feet.
“Nearly 24 percent of U.S. [of people with uteruses] are affected with one or more pelvic floor disorders, report researchers funded by the National Institutes of Health… The study also revealed that the frequency of pelvic floor disorders increases with age, affecting more than 40 percent of [of people with uteruses] from 60 to 79 years of age, and about 50 percent of women 80 and older.”
While this study doesn’t include folks with prostates, we know that pelvic health affects everyone.
Folks who experience the following symptoms may be especially good candidates for this kind of yoga:
Pelvic pain (including endometriosis, adenomyosis, vulvodynia, vaginismus, or vestibulodynia)
Hypertonic (tight) pelvic floor
Incontinence (leaking) or difficulty controlling the bladder/bowels
Pain during sex (solo or partnered)
Foot or gait imbalances (flat feet, foot pain)
Chronic tension in the hips, lower back, or feet
Balance challenges
Whether you are currently experiencing foot or pelvic challenges, we all deserve accurate and helpful information about our bodies.
Learning in community
While tailoring yoga practices to your specific body and needs is important, it can be meaningful and empowering to learn through community.
I’ve put together a 5 week yoga series that recognizes the foot’s role in foundation and stability. This program takes a holistic, full-body approach—one that recognizes how our posture, patterns, and foot mechanics influence pelvic function and long-term well-being.
Join my upcoming course, Pelvic Floor & Foot Stability: Find Your Foundation to immerse yourself in these practices. We begin Thursday May 22 at 6:30pm ET. All classes are virtual and recorded.
This content is for informational purposes only and should not be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Sources:
American Podiatric Medical Association
Institute for Preventative Foot Health
Leslie Howard trainings
Hosh Yoga
Posture Info Hub