All you need to do is say the magic words “Peroneus Fibularis Longus” plus with every step push off firmly through your big toe mound and big toe. Presto! You have gained another three extra miles.
The Short Practice - big toe press
know your body, respect your limits, modify where needed - a key yoga practice
Begin With:
come to standing (can do sitting as well)
feet hip width apart
toes pointing forward
lift toes and feel your tripod:
50% weight in heels (size of small can)
30% weight in big toe mound (size of large coin)
20% weight in little toe mound
lay toes down spreading the 20% between the 2nd, 3rd, 4th & 5th toes
press gently into all toe knuckles; then relax toes
bring feet in isometrically (without moving them)
feel how two opposing actions happen:
downward energy: feet become grounded, a sense of being sucked into the earth
imagine: roots beneath your feet
upward energy engaging muscles as it spirals up1
keep engaged pressure in big toe mounds; energy from ground enters here
arcs through mid foot to outside heel edge
continues up engaging outside calves
spirals up and inwards to top inner thighs
sets inner thighs back: WATCH: slight pant wrinkles appear; buttocks move back a bit (note: this is your ideal pelvis neutral position)2
stabilizes and engages pelvic floor and abdomen
imagine: pelvis as a sturdy plant pot 🍯
spine & torso easily lifts up and elongates out of pelvis
imagine: spine as plant stem rising up 🌱
crown of head reaches skywards; gaze out and far
imagine: crown as a flower 🌻
arms are dangling by your side
feel grounded and stable with a sense of smiling ease
Practice 1: walking feet
place hands on hip to help notice if pelvis keeps level and stable
(optional) place hands on counter/back of chair for stability
(optional) can be done sitting on edge of chair, spine tall
lift up right heel
press into the right big toe; engages inner thighs and core
TIP: allow right knee and upper thigh to rotate inwards a little; keeps pelvis level
bring right heel down
lift up left heel
press into the left big toe; engages inner thighs and core
TIP: allow left knee and upper thigh to rotate inwards a little; keeps pelvis level
bring left heel down
continue with about 10 lifts per side or keep going for three extra miles (ha ha ha) 😉
when done do a few toe crunches and toe spreads to release any tension
Practice 2: side to side weight transfer
spread feet slightly more than hip width apart
isometrically bring feet together to:
engage your inner thighs and set core
feel spine elongated and tall
begin with side to side movement
shift weight from foot to foot (bend knees softly)
keep focus on big toe mound & inside heel
move into: lifting foot up and setting it down
challenge: start hopping from foot to foot
breath through nose and smile
Practice 3: balance with knee bend (modified Warrior III)
return to feet hip width apart, toes pointing forward
(optional) hold onto counter or back of chair for stability
(optional) hold hands up in a “W” or “T”
press into your right big toe mound
shift weight over to right foot, feel grounded & stable
lift left foot, foot in relaxed flexion
hinge at the hips (groin creases) while sending left foot back
you choose: bent or straight left leg
bend and straighten right leg
focus on pressing up through big toe mound
it is normal for your ankle to feel wobbly
repeat 5 to 10 times
repeat on the left leg
Explore the Movement
notice what you notice with gentle kindness to yourself - another key yoga practice
Know that wherever you are in the above practices is perfect while at the same time hold onto this sense of continued strengthening. It is that sense of holding two opposing actions as the same time.
Everyday Living
We are all encouraged to walk 10,000 steps per day. Make every step count by focusing on pushing off with big toe mound plus having engaged inner thighs and abdominal core.
Yoga Practice
Wherever you are in your yoga practice balance is a constant work in progress (or at least it is for me). Today’s practice is to assist and prepare one to be more stable and stronger in various standing (one and two legged) balance postures.
Discover Amazing
Light bulbs went off in my head when I watched Jonathan Fitzgordon’s video on palpating the Fibularis (Peroneus) Longus muscle3 which activates when pressing into the big toe. Where the fibularis muscle attaches at the top of the fibula bone is about the same spot as the acupressure point Stomach 36.4 It is known as the “Three Mile Point” and relieves fatigue, stomach disorders and nausea; benefits digestion and restores the immune system.5
Amazing how our bodies are designed to be self-energizing when we move them in ideal alignment. Johnathan Fitzgordon is fond of saying that ideally walking should not fatigue you. I don’t know if he knows about Stomach 36, but what he does say is, “as one side is actively walking in alignment, the other side receives a rest.”6
Walk through the big toe mound which engages the fibularis muscle, inner thighs & core and enjoy that extra three mile energy! Presto!
Namaste, the Light in me honors the Light in you
keep moving — health is movement and movement is health
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.
Inner Foot, Outer Calf, Inner Thigh concept comes from Jonathan Fitzgordon of Core Walking’s video.
The idea for spiralling energy comes from many different yoga teachers for example: Ray Long of Bandha Yoga; Leslie Kaminoff of Yoga Anatomy; and John Friend, founder of the now disbanded Anusara Yoga.
The idea of the pelvis as a flower pot is mine 😊
Johnathan Fitzgordon talks about finding pelvis neutral in his podcast #19. The Hip Socket.
Highly recommend watching this video on palpating the fibularis muscle by Jonathan Fitzgordon of Core Walking!
Michael Reed Gach, Acupressure’s Potent Points, page 119: Location of “Three Mile Point” (Stomach 36): Four finger widths below the kneecap, one finger width to the outside of the shinbone (in-between tibia and fibula). If you are on the correct spot, a muscle should flex as you move your foot up and down. Picture from another source:
Michael Reed Gach, Acupressure’s Potent Points, page 239
Johnathan Fitzgordon mentions this in his podcast #19. The Hip Socket.