When was the last time that you stopped and really noticed how your feet feel? They literally hold us upright, walk, run, jump, hop, skip, dance… and yet our feet are one of the most undervalued parts of the human body.
Our toes (also known as ‘little piggies’) get squashed and rubbed inside the shoes we wear – along with the activities we do daily.
Here are some suggestions so your feet and little piggies get the attention they deserve.
Personal daily attention is a great start and a foot massage such as this one I’m now suggesting is not done by a massage therapist – it’s done by you.
So sit on a chair, cross your left ankle over your right thigh, interlace your right fingers through your left toes, press your palm into the middle of your foot and move it around. You can also do foot circles. Now I know that some of you just thought ‘oh no I’m not touching my foot like that’ but remember they are yours, and how you treat them is how they will respond.
Feet and toes need pampering, like a pedicure. Ohhhhh I love a good pedi!
Acupuncture can also make your feet feel divine as well.
Yoga for your feet is amazing.
Warm-ups for your feet and ‘little piggies’-
- Lift and spread your toes
Start in a standing or seated position, feet flat on the floor, lift and deliberately spread your toes, hold for three breaths, then slowly bring your toes back to the floor. Your toes will feel amazing, and you will notice so much about your feet. This stretch also activates all the muscles in your legs. So while your toes are saying ‘This feels REALLY good’, your legs are saying ‘HELLO’.
- Toe points, in and out.
This one is also recommended. Start seated or standing, turn your toes in towards each other, then turn your feet and toes out and your heels in.
If you can manage it, keep your heels in one spot and use them to pivot on. To get a bit of a groove on, bend our knees as you move.
- Walk on the spot
It’s not your average run of the mill walking on the spot. Start with one foot firmly on the floor and on the ball of the other foot, actively press all toes onto the floor, then change sides. It is a conscious walk and such a great toe stretch. This is a whole body movement – swing your arms if you like. Why not!
- Flex and point.
This one is best done seated or laying down. Start by flexing your feet, so your toes are pointing towards you, then point your toes away. It is the most divine feeling and its gives you a sense of total rest. Do this as many times as you like.
Now for beneficial yoga poses!
- Cat/Cow
- Downward facing dog
- Child’s pose
These poses are all available on The Carousel previously but I’m changing some of the instructions so you can get the best foot and toe stretch.
Cat/Cow pose – see here on The Carousel
Begin on all fours – hands and knees position, with arms at shoulder width apart and feet at hip-width apart. Tuck your toes and keep them like that throughout the entire movement.
Engage your core to start, as though you were drawing your belly button towards your spine.
Keep your head and neck in a neutral position and soften your gaze downward. This is the ‘cat’ part of cat-cow pose.
Coming into Cow Pose, inhale as you slowly release your belly button down in the direction of the floor, lifting your chin and chest at the same time, as your eyes gaze upwards. You are now in the ‘cow’ part of cat-cow pose.
In a slow, rhythmic motion without stopping, come into cat pose. Exhale as you draw your belly button towards your spine and arch your back toward the cleaning as much as you can without straying. The pose should look like an angry cat.
Do 5 rounds of the cat/cow pose.
Downward facing dog pose – see here on The Carousel
Downward facing dog gives the most amazing all over body stretch, but it is divine for your feet and toes.
You are on hands and knees already and your toes are tucked.
Engage your core.
Lift your bottom up towards the ceiling, and then press your bottom backwards as though you were trying to bump the wall behind you. Try to flatten feet to floor. Don’t worry if you can’t get all the way – the more you do the pose, the more flexible you will become.
Think of your body as being in the shape of an upside down V.
If you notice your spine isn’t straight, or find it difficult, slightly bend your knees and send your bottom backwards more.
Now, walk on the spot, straighten one leg and press heel in the direction of the floor.
Change sides, repeat three times over.
What are your feet telling you?
Child’s pose – see here on The Carousel.
Engage your core.
Bring knees to the floor.
Keep your toes tucked and press your bottom to your heels and rest your forehead on the floor for child’s pose.
When you’ve had enough of a foot and toe stretch, untuck your toes and continue to rest in child’s pose.
Always be kind to yourself, move with ease and grace. You are the most important person in your life.
Namaste.
For more from The Carousel on yoga, visit here.
