Yoga for the Feet: Part Two

Last week we learned about rolling our feet for release of tension. After a week of practicing your easy daily rolls how do those feet feel? Less cramps and pain? Well wait till you see what we have in store for those mobile limbs today.

How's that Balance?The most common thing I hear from people as to why they can't practice yoga is: they have no balance or it is very bad. My response, then you need yoga in order to change that. Culture likes for us to imagine we have dainty, pretty feet that just whisk us through life as if we were Cinderella in her pumpkin carriage. But dainty feet never went through the torture we put our current day feet through, from pointed toe heels to long hours standing. Pretty feet, however, can still manage today's needs with the following wonderful exercises.Toega

You have never heard of Toega? It is what my students call toe yoga. Something I learned from my teacher Jenny Otto, which changed my feet from the major pain they felt. Speaking of pain, just as with any exercise, there will be a certain amount of soreness at first, but after a week that should go away. I found a massage or soak in warm water and Epsom salt to really feel great.Here's How It WorksStand with both feet under your hipsLift all ten toes (once this is easy try spreading them apart and straight)

Bring just the big toe down

Relax the toesAs before with the feetLift just the big toes, keeping the little toes down

Relax the toesNow, lift all ten toes againBring just big toe downThen bring pinky toe downBoth big toe and pink toe are downThree toes in middle stay lifted

Relax the toesTipsStart with one foot, which ever one seems to get it faster. Then work the other one alone. Eventually they both will work together.Don't be afraid to give those toes a hand, literally. Sit where you can lean over and use your fingers to help. Alternate assisting in lifting or holding down. After a week of assisting, the toes will have that muscle memory!We All Like a Little SpaceWe just learned with Toega how to strengthen our feet and toes, now it's time to create a little space and flexibility. This is something I encourage when you have down time, as it feels really good and can be done anywhere. Lots of students do it while watching TV. I personally do it while soaking in the tub. My feet are warm and relaxed and I can give them some extra care like scrubbing the dead skin off or pampering them with an exfoliating treatment. Yes, I am a bit girly about my feet, but remember pretty feet have great balance too!Toe SpaceStart with the right foot across your left thigh.Place the left hand to the sole of the foot and bring fingers through the toes from underneath.This may take some time to work into, so go slow. If this is really hard, do what you can today and keep trying each day. They will change!

  Once you can comfortably get those fingers through the toes just rest for a minute giving them some time to enjoy the space.Now with the fingers still between the toes, place your palm to the sole of the foot and the fingers on the top and give a soft hug.

Gently move the toes toward your shin and away, getting a nice stretch into the top of the foot.Continue for a few seconds, then rest.

  With fingers still between toes, take your hand in a twisting motion, like opening a can, from side to side.

  Continue for a few seconds, then rest.Now, spread your fingers wide to open those toes wider and release the fingers from the toes.Tug-O-ToePlace the first finger (pointer) and thumb at base of big toe.Gently rub from side-to-side all the way up to the tip of the toe.Repeat with the other four toes

Now, start with the big toe again and from base gently pull and slide up toe giving the toe a pop.Repeat with other toes.

A Round of ApplauseTake each hand on top and bottom of foot.Softly clap from toes to heel/ankle.Continue till foot feels warm and relaxed.Now stand on both feet and notice the difference in the feet. What are you noticing?Repeat on other foot now!Daily Foot Love

After a week you will not want to go a day with out giving some foot love. Not to mention, your balance may start to change. Why? Because as you work on your feet they are building strength, flexibility and space. This creates a stronger foundation for your body to stand into and more flexibility as you walk. Besides, it just feels so wonderful!

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!