Winter may have left your feet feeling stiff and sluggish. Let this simple yoga practice awaken them and put spring into your step!
I remember, when my daughter was young, that springtime would fill her with delight. After days of rain, the bright sunshine peaked into the room through the edges of the shades, and she wanted to spring right out of bed into the beautiful blue skies. I wanted to join her – and still do! At this time of year, we can’t help but feel that desire to dance and delight in spring’s magic.
Our feet, however, may not be quite up to the task! Being a little more sedentary in the winter, we may notice the ankles grow stiff and weak, the toes cramped from being in closed-toe shoes, and the soles of our feet in need of a good massage. These are common effects from the accumulation of Kapha (one of the 3 Ayurvedic body-mind types), which can lead to stiff, puffy joints, and excess water retention. A few simple yogic practices can make a big difference and put that spring back into your step.
Open the Circulation
To wake up those feet upon rising, massage your thumbs into the soles of the feet, and stretch out each toe with your fingers. Then, extend out the legs with your feet apart and do ankle movements: flex and point the feet, then rotate them for a few rounds in each direction. Spread the toes, then curl them in, back and forth several times. You have now opened up the circulation and prepared the foot and ankle muscles for more stretching.
For further release on the tops of the feet, sit in Vajrasana, the thunderbolt pose. This is a simple kneeling pose with the heels under the buttocks. If you have pain in your knees in this position, place a folded blanket between the upper and lower legs, right behind the knee joint. Sit here for several breaths and let the tops of the feet open. To alleviate pain on either the top or bottom of the foot, roll up a hand towel and place it under the front of the ankles. If your feet are pretty comfortable you can go for a more intense stretch: lean back and slightly lift your knees off the floor. Only do this if there is no pain in the knees or feet. You’ll really feel the stretch with this one!
Wake Up the Feet!
Then, open the bottoms of the feet. This is a favorite of Shandor Remete’s, the founder of Shadow yoga. It’s the same position, but with your toes turned under. You can approach this from all fours, with your legs and feet together, then curl your toes under (so that they point towards your hands and you feel the stretch on the bottom of your toes) and slowly lean your weight back into your heels.
If you are able, you can sit up on the heels and breathe deeply into the stretch. Lean your weight forward onto your hands if you can’t bear too much! I love to call this pose “Yoga Coffee”, because it’s sure to wake you up! Go easy with it, and over time you’ll work up to sitting in it with relative ease. It is very healing for the feet, and actually affects the health of all the internal organs.
Integrate with Your Feet with Your Whole Body
Now, come up to standing to integrate this newfound flexibility and vitality. Stand in Tadasana, mountain pose, with your feet together, heels slightly apart. Lean back into your heels and slightly lift the balls and toes of your feet off the floor; hold for a few breaths. Then rock back and forth, from the heels to the balls of the feet, trying to move slowly and steadily. You’ll feel the muscles of the lower legs, ankles, and feet warm up.
To strengthen these muscles, as well as improve your balance, return to Tadasana and stand still. Feel the lift of the arches creating a lightness in the middle of your sole, while feeling grounded and rooted in the heel and the ball of the foot. Imagine a firmness embracing the ankles, giving them support. Hug the muscles of the legs into the bones, while you draw in the belly and rise up through the spine.
Then, on an inhalation, lift your heels slowly and balance on the balls of the feet. Draw the ankles toward each other, feeling their firmness. Let the eyes remain steady, as well as the breath and mind. Hold for a few breaths (if you can), and then slowly lower down as you exhale. Repeat at least two more times, feeling the strength, flexibility, and stability of your feet, ankles, and legs.
Warming Up for That Spring in Your Step
Finally, from Tadasana bend your knees into Utkatasana, the powerful pose (also known as chair pose). As you inhale, bring your arms up overhead, and breathe into your strength. Let your weight fall into your heels, and bend your knees enough to feel the intensity in the thighs and the stretch in the achilles tendons (below the calf muscle). Enjoy the warmth that this pose fills your body with for several breaths. Then rise up and release on an inhalation.
Now you’re ready to roll! Whether you’re embarking on a hike, out to weed the garden, dropping your child off at school, or heading to work, let your feet do the talking and bound out into your day. Celebrate spring in your step!
