Belly of the Leg
The bulky part of your calf muscle is called 'gastrocnemius'.
This powerful muscle helps flex our foot and propels us forward in walking, running and jumping. Keep it supple and long lasting through simple Calf Pumps.1
The Basic Practice - calf pumps
Posture set-up:
respect your limits, modify where needed
free the feet🦶and remove shoes
find a favourite countertop
stand where you can easily place your hands on it
feet hip width apart
toes pointing forward
spine tall; rotate shoulders up - back - down
slight chin tuck or chin parallel to the ground
step one foot forward about one foot length
bend front knee slightly
step the other foot back about one foot length
keep back leg extended, straight
feet are still hip width apart; think train tracks
modified calf pump:
approach your body with softness, gentleness and kindness
keep hands in place throughout the practice
inhale lift back heel while keeping front knee slightly bent
exhale back heel down
hold heel here to a count of 8 with relaxed breathing
repeat two more times
repeat on other side three times
calf pump:
approach your body with softness, gentleness and kindness
keep hands in place throughout the practice
bring front knee to touching the cupboard
inhale lift back heel while keeping front knee touching cupboard
feel how you are propelling yourself forward
back leg and spine act as one long extended plane
exhale back heel down
hold heel here to a count of 8 with relaxed breathing
repeat two more times
repeat on other side three times
Explore the Movement
alignment is a technique - there is a correct and incorrect way
noticing is an inquiry - there are no right or wrong answers
harmonize both concepts through playfulness, acceptance, surrender
hips:
explore how your hips are facing
are they square to the countertop?
is there any twisting in the hips?
as much as possible keep the hips square to the front
toes:
explore how your toes are pointing
are all toes pointing forward?
ideally your toes are to be all pointing forward
the gastrocnemuis has two heads; therefore, if back foot is angled, you will NOT be stretching both sides of muscle equally
Everyday Living
The calf pump very much mimics our ideal walking stride. Complete the above practice and then take a very slow walk around the house. Keep your stride normal. Do you feel yourself propelling yourself forward? Do you feel yourself pushing off with your big toe and big toe mound? Are your toes angled or pointing forward?
Yoga Practice
Although the Calf Pump is not a yoga posture, it is a great way to prepare for Warrior I and many other lunge type standing postures. Note: in Warrior I, the back foot is turned out, angled.
Discover Amazing
Through this simple Calf Pump practice, we can bring awareness to our generally shortened calf muscles. Thus beginning to restore suppleness and length to the ‘belly of the leg’ anatomically called gastrocnemius.2 Which in turn brings strength to our stride and a lightness to our step. Begin practicing the calf pump daily and discover how this amazing propelling muscle can bring renewed life into your body and feet!
Namaste
(the Light in me honors the Light in you)
keep moving; keep healthy movement is your birthright be in AWE that your body can move
Disclaimer: Be safe, know your limits and move wisely without causing harm to yourself. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
This practice comes from Brain Gym Teacher’s Edition, by Paul E. Dennison and Gail E. Dennison, page 82-83
“Paul Dennison developed the Calf Pump to bring the student’s awareness to the calf area, where the instinct to hold back physically reveals itself (tendon guard reflex). Students often become more active participants and are able to access language as soon as they have released their reflex to hold back.”
The gastrocnemius is the fleshy part of our calf. It takes its name from two Greek words. ‘Gaster’ meaning stomach or belly and ‘kneme’ meaning leg; the combination of the two words means the “belly of the leg” or in other words the bulk of the calf.