Our feet are a complex arrangement of bones, muscles and ligaments yet simply lifting the toes will bring our golden arches and many other muscles into activate engagement.
The Short Practice - toe lifts
know your body, respect your limits, modify where needed - a key yoga practice
Set up of feet - this is important!
take off shoes and socks
stand or sit with feet hip width apart
point toes forward
outside edges parallel (as much as comfortable)
roll to outside edges, let knees bend
hold outside edges firm while laying inner foot down, knees will straighten
Toe lift
lift and spread all ten toes
shift weight into heels
feel into triangle of contact points: heel (50%); big toe mound (30%); little toe mound (20%)
pause, breath, be here for a moment - sense and feel
more about toe lifts in footnotes1
Feel the spring
keep pressure in contact points (mainly big toe mound and heel)
lay down spread toes and press gently into toe knuckles
bend knees slightly, keep spine tall
press into feet, focus mainly on inner arch (big toe mound and heel points)
come to standing with straight legs or if sitting, feel spine lengthen
Explore the Movement
notice what you notice with equanimity - another key yoga practice
Feel how muscles of outside lower leg and tops of the inner thighs engage, when toes lift and weight is shifted back into heels.
sense how this creates a more grounded connection and simultaneously an upward lift
When bending knees, keep weight over inner arch (big toe mound to heel):
sense the spring of this inner weight bearing arch
shift weight to outer arch and bend knees, what changes?
With toes lightly lifted, breath in and out through your feet.
sense breathing in life energy through centre and middle of foot - Kidney Reflexology Point (Root of Life)
Everyday Living
Our shoe bottoms tell a story. Where do your shoes wear out the most? If you are like me, my outer heel wears out first indicating that too much weight is placed in the outer arch.
Naturally strengthen inner arches by bringing your awareness to them, align feet parallel, keep 50% weight in heels while standing and walking, and keep top inner thighs engaged. See how over time the spring in your step returns. As well, as a more even wear pattern on your shoes.
Yoga Practice
This toe lift practice is called Pada Banda (foot lock). See footnotes for benefits.
It is foundational to all standing poses (asanas).
Cue yourself with toe lifts with every standing pose and even use it in sitting poses like Staff Pose (Dandasana).
Discover Amazing
Look at your foot sole. It truly is an architectural wonder with three arches in a triangular formation.
The three arches act together as springs to load/store energy, convert energy and release energy to help as walk, run, jump and dance.
(1) Lateral Arch (outer) - trace from heel to little toe mound
This arch is a shallower arch than inside arch. Essentially it is mostly in contact with the ground. This gives feedback to the brain about ground conditions (ie. even, uneven, etc.). Although in contact with ground, ideally keep pressure lighter here. Think of it as the outer edge of a bird wing or fish fin. How would a bird fly or fish swim if all the weight is on the outer edge?
(2) Transverse Arch - trace from little toe mound to big toe mound
This is the lowest arch of the three. It allows us to bend toes which is needed to propel us forward. Ideally we push off with our big toe and big toe mound.
(3) Medial Arch (inner) - trace from big toe mound to heel
This is the highest arch and is designed to be weight bearing. Place your strongest pressure on these two points while standing and focus on this arch when walking.
Our golden arches work as one. Together they put the spring in our step.
Keep Moving — health is movement and movement is health
Namaste, the Light in me honors the Light in you
Disclaimer: Be safe and move wisely without causing harm. 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.
Toe lifts are a small yet mighty practice. Recommend doing often.
It helps strengthen muscles and ligaments in the leg that act like a horse stirrup.
Toe lifts also align your whole body from the foot up to head. Do another toe lift and notice the following:
small (intrinsic) muscles in the feet activate
arches, mainly inner arches, naturally lift
note: plantar fascia provides about 25% support to arches
outside lower leg muscles activate
weight shifts to heels (think 50%)
ankles align approximately to second toe
ankles feel solid and stable
base of shin bone aligns backward
top inner thighs engage
core muscles (think corset) engage
spine lifts out of pelvis and lengthens
neck and back of head align to spine
head feels light and balanced on top of shoulders
eyes are looking out straight ahead
a sense of being:
grounded and stable at the feet,
aligned and balanced in the spine
lightness and freedom of shoulders and head
oh what a feeling :)