Yoga for the Feet: Part One

Most all of us never think about our feet, until we can't help but notice them. At some point or another we are all plagued with:

• Sore and Tired Feet
• Cramps
• High Arches
• Low or No Arches
• Plantar Fasciitis
• Bunions
• Swelling
• And the List Goes On

So, what do you do when your feet are in pain?

Preventative! That, to me, is the whole philosophy of yoga. Take care of today what you can avoid tomorrow. Rather than wait for the pain, just take five minutes (if even that) to keep your little pups happy. Most all of my students have picked up the following daily habit of foot care and have done so without my prompting. It is amazing how such little things can really make a difference in ones life.

How well do you understand you feet?

Let's take a look. Take off the shoes, socks - just get those feet naked already! Now look at them. They are the foundation of your whole body. Just like any structure, you want a wide and supportive base to hold up the rest of you. Not to mention when your are mobile you want a foundation that is smart enough to adjust to rough terrain. If you take care of those feet you will never have to worry about things breaking down.

Some Fun Facts

• The foot and ankle have 26 bones; 33 joints; more than 100 muscles, tendons and ligaments; a network of blood vessels, nerves, skin,  and soft tissue.
• You have three arches: Inner arch, Transverse arch and Outer arch. These arches stabilize your feet and carry the weight of the body
• The arches are supported by Tibialis Anterior and Fibularis Longus. In layman's terms, they are stirrups that help give your arches a lift.
• The feet can move in three different planes: bend up and down; wiggle from side to side; tilt inward and outward.
• And my favorite, the Ligament of the foot called Plantar Fascia that forms the arch from toes to heel, but what is really cool is that this fascia runs from the tip of the toes along the backside of the body and finally ends at your eyebrows. Now that is one long tissue!

(Facts gathered from the Body Balance Yoga Therapy manual, authored by Jenny Otto, my teacher and inspiration in yoga therapy. For more about BBY Yoga Therapy: http://www.bodybalanceyoga.com/)

How it Works
The last fact is what we will focus on today. When we manipulate that fascia on the soles of the feet it also creates a change through the backside of the body. Let's ponder that for a moment, if I have tension in my neck or forehead, instead of grabbing an Advil lets try to instead release the tension in our feet and that will create a dominoes affect up to the neck and head. The more times that fascia is released on a normal basis the less tension along the backside of the body and head. Now that is not only cheaper than drugs but so easy and feels wonderful, maybe even addictive for some.
What You Will Need
Tennis Ball
Two to Five Minutes
Mat, Rug Or Non-Slip Surface



Getting Started

Rolling Foot
-Stand with both feet under your hips.
-Place ball under right foot and roll the ball from toes to heel with a pressure that is like a good massage.
-Roll foot for as long as feels good or you have time for.

Next - Five Point Pressure
-Place ball under toes and toe mound of foot, heel stays down - Bend Knee - Press with massage pressure. *Remember never put force into your body, and never go into pain!



-Place ball at top of arch, behind mound of foot, heel stays down - Bend Knee - Press with massage pressure.



-Place ball a little closer to heel, middle of arch, heel stays down - Bend Knee - Press with massage pressure.



-Bring toes down and place ball before heel, bottom of arch - Bend Knee - Press with massage pressure.



-Place ball under heel with toes down - Bend Knee - Press with massage pressure.



-Stand into both feet again. What difference do you now notice?

Now do all the above to the left foot so it feels great too!

When do you roll out your feet?

Whenever you want! I recommend directly after getting out of bed to help get the tissue softened after becoming rigid in sleep, and before going to bed to release the day's tension and stress. It is also great as a mid-day break and after a workout (however, I don't recommend this prior to a workout, especially when running). Do this daily and any foot issues you may have will probably start to change in a couple of weeks, so pay attention.

I Want to Hear From You
Let me know your experiences, outcomes and questions regarding today's yoga in the comments. Happy Trails!