The Functional Design of the Foot

By Jenna Tarma Yoga Journal

The functionality of the foot relies on both tension and flexibility. Tension in the arch of the foot is what gives us speed, the spring in our step as we walk and run. This arch is also a shock absorber, however, and too much tension leads to instability: Think of a tennis racket that has been strung too tightly, creating an overly taut surface with no elasticity and give.

 

 

The Consequences of Imbalanced Feet

Keeping all this in mind, we can begin to see how an imbalance between stability and flexibility in the feet can create problems elsewhere in the body. The anatomy of the feet is closely connected to the health of the lumbar spine, and floppy, collapsed arches can be the cause of an achy low back. Conversely, excess tension is linked to inflammation in the soft tissues of the arch, a painful condition known as plantar fasciitis.

 

Foot-Stabilizing Muscles to Know

Because our feet are such tidy, compact bundles of bones, there isn’t much room for housing large musculature in the foot itself. Instead, most of the muscles controlling the feet are in the calves and shins and connect to the feet via a network of tendons. This presents an interesting challenge: In order to refine the actions of the feet, we need tap into awareness and engagement in the lower leg. The peroneus longus, specifically, plays a major role in stabilizing the foot. This long muscle runs down the outside of the calf to the outer ankle. From there its tendon weaves under the sole of the foot and attaches in two places at the inner arch. The peroneus longus helps maintain the transverse arch of the foot, as well lift the inner and outer arches. These actions, when combined in a mindful and balanced manner, allow the leg to steady itself on top of the foot, particularly in one-legged balancing poses.

4 Poses To Fine-Tune Foot Stability

Use these poses to encourage both flexibility and strength in the feet.

Vajrasana (Thunderbolt Pose), variation

From sitting on your heels, widen the knees so the big toes touch but the heels are slightly apart. Place the instep of your right foot directly onto the arch of the left foot (your right knee will be further back than the left). Bring the knees back together and slowly sit back on your heels, allowing the top of the right foot to press into the left arch. This area can feel very, very tender! Stay here for 8-10 breaths (or however long feels manageable), working up to longer holds. Allow the tension to release gradually; you can also lean forward to moderate the intensity of the pose. Repeat on both sides.

 

 

Tabletop with a Block

In tabletop position, place a block on its medium level, parallel to the back of your mat, between your ankles. Your feet and knees should be approximately hip-width apart. From hands and knees, press the inner and outer edges of both feet down evenly. Begin to hug the outer shins and ankles towards the block. You should feel the outside of the calf (peroneus longus) start to fire. Try not to let the pinky edges of the feet lift away from the mat or the heels roll in! Take a few slow rounds of Cat-Cow, carefully maintaining all the activity in the feet and lower legs.

Vrksasana (Tree Pose), variation

Destabilizing the standing foot helps to tune into the steadying actions of the lower leg, so a foam block will be more challenging than cork or wood. Standing on a block, make your way into Tree Pose, taking care to ungrip your toes. Divide your weight evenly between the four corners of your standing foot: big toe and little toe mounds, inner and outer heel. Hug the outer ankle in to activate peroneus longus and lift the outer arch, maintaining the lift of the inner arch as you do so. The entire foot and lower leg should feel very active. Start by holding for 6–8 breaths on each side, or however long you are able to maintain the engagement in the foot and calf.

Warrior II Pose (Virabhadrasana II)

Begin by allowing the back thigh to roll in slightly. This will facilitate deeper external rotation in the front leg. Focus on the front foot: Roll onto its pinky edge, exaggerating the lift of the inner arch. Keep the pinky edge firmly on the mat, then press the big toe mound back down (this will bring the shin to vertical). Keeping the inner arch lifted and active, hug the outer ankle in as you engage peroneus longus and feel a subtle rise in the outer arch. The big toe and pinky edges of the foot should feel balanced and active. Check in with the back of the foot: The weight should also be evenly distributed between the inner and outer heel. Hold for 4–5 breaths and switch sides.

Identify Yourself

Ahamkara, one of the four yogic functions of the mind, is the “I-maker” which creates our identity and sense of self. A healthy and balanced ahamkara allows us to skillfully meet all of our needs to survive and grow. Ahamkara is best utilized as a source of, willpower, commitment and determination for achieving goals and attaining success in our worldly pursuits.

Unfortunately, our I-maker can become unhealthy and “colored” or distorted by thought patterns and false beliefs that lead to feelings of separation, pain and suffering. Yoga’s aklishta (un-coloring) is the practice of purifying and refining karma yoga (vairagya) and non-atachment our Ahamkara. Concentration (dharana), meditation (dhyana), selflessness and non-attachment (vairagya) are all effective tools to creating a healthy, balanced and effective ahamkara.  By Timothy Burgin, Founder YogaBasics

Salutation Seal

Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.

anjali = a gesture of reverence, benediction, salutation (from anj, “to honor, celebrate”)
mudra = seal (The gesture “seals” energy in the body and “seals” your relationship with the Divine.)

Anjali Mudra Step by Step

Step 1

Sit comfortably in Siddhasana (as shown) or stand in Tadasana. Inhale and bring your palms together. Rest the thumbs lightly on your sternum.

Step 2

Press the hands firmly but evenly against each other. Make sure that one hand (usually your right hand if you are right-handed, your left if left-handed) doesn’t dominate the other. If you find such imbalance, release the dominant hand slightly but don’t increase the pressure of the non-dominant hand.

Step 3

Bow your head slightly, drawing the crease of the neck toward the center of your head. Lift your sternum into your thumbs and lengthen down along the back of the armpits, making the back elbows heavy.

Step 4

Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness. Start your practice sitting in meditation in Anjali Mudra for 5 minutes. You can also use this hand position in Tadasana prior to beginning the Sun Salutation sequence, contemplating the “sun” or light of awareness the yogis say is resident in your heart.

The pessimist may be right in the long run, but the optimist has

a better time during the trip.  Unknown