Tongues and Toes

I often joke in class that I'm a bit obsessed with feet, but it's no joke - feet are the foundation of our entire musculoskeletal system and when we strengthen, mobilise, and align them properly, it creates a ripple effect of stability and ease all the way up through the knees, hips, spine, and beyond.

People are often amazed when I explain that your toes connect all the way up to your tongue through a network of connective tissue known as fascia (see above illustration). Understanding this connection and how it effects our body can completely change the way we think about movement, posture, and even pain, showing us that everything in the body is truly interconnected rather than working in isolation.

Starting with the Tongue

When your tongue doesn’t rest in the right position (often because of habits like mouth breathing) it can create imbalances in the mouth that affect the whole body through the fascial network which connects the jaw, through the core, down to the inner arches of our feet. The feet can, in turn, affect the tongue.

When the tongue rests gently against the roof of the mouth, it supports the airway by “tenting” the throat open. This positioning helps keep the neck stable, supports an upright posture, and makes breathing more efficient.

The tongue also works like a stabilising rudder along this fascial line. Studies show that if the tongue drops down and mouth breathing takes over, the head tends to fall forward, posture collapses, and the body has to work harder to function. Over time, this lack of support can contribute to snoring and, in some cases, sleep-disordered breathing such as sleep apnea. [Source: Qudo Baby]

While the evidence is still developing, there’s growing recognition that the tongue plays a subtle but meaningful role in postural control.

Moving on to the Feet

Strong, well-aligned feet provide the foundation for healthy posture throughout the entire body. Our feet are packed with sensory nerves and connective tissue that link directly into the fascial system. When the feet are stable and aligned, they send efficient signals to the nervous system and create a strong base of support. This stability travels upward, reducing strain on the knees, hips, and back while encouraging upright, efficient posture.

Targeted foot exercises can play a powerful role in this process. Practices such as short-foot (lifting and engaging the arch), toe spreading, or rolling the plantar fascia with a ball help wake up sensory pathways and improve neuromuscular control. These movements don’t just strengthen the feet, they activate what Dr. Emily Splichal calls “foot-to-core sequencing,” where proper foot function enhances engagement of the deep core muscles, improving balance, stability, and movement efficiency in everything from Pilates to everyday walking.

Rolling a spikey ball under your foot stimulates the fascia and nerve endings, waking up foot-to-core connections that improve balance, posture, and stability. You may have to fight your pet dog for the ball, though!

Focusing on foot posture during exercise is a more widely studied and proven way to improve core engagement. When the arches are lifted and the toes are active, the body naturally recruits the deep stabilising muscles of the pelvis and trunk. This is why instructors often cue clients to “ground through the feet” or “spread the toes” in yoga and Pilates - it turns on the kinetic chain from the ground up, giving the core a stronger, more functional role in movement.

Overall, the integration of healthy feet, supported tongue posture, and mindful alignment highlights how interconnected the body really is. By starting with the foundation, our feet, we can influence posture, breathing, balance, and even energy levels.

Combining simple foot conditioning drills with awareness of tongue position and breath may be a surprisingly effective way to unlock better stability and core strength in both movement practice and daily life.

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About the Author

Sarah is a certified Pilates and Yoga instructor and founder of Mind Body Mat Pilates & Yoga. She helps people of all ages and abilities improve strength, mobility, and wellbeing. Her passion is making mindful movement accessible to everyone, from complete beginners to those managing health conditions, through inclusive, community-based classes.