Alphabet Feet

Our feet respond well to varied movements. I talked about this last year in my weird feet post. This is a spirited yogasana foot exercise mash-up that moves your foot and ankle through countless ranges of motion and is probably good for your neurobiology as well.

I taught this dynamic asana/exercise in my yoga class this morning. It’s kind of impossible for this not to devolve into silliness, so you might keep that in mind if you are a teacher using this in your class.

alphabet_feet

  1. Sit on the floor (could also be done in a chair) with your legs extended in front of you.
  2. Hand options: either place your hands alongside your hips to support you in sitting upright; or interlace your hands and press your palms away from you.
  3. Bend your knees and place the soles of your feet on the floor in a pre-boat pose position.
  4. Lift your right foot off the floor.
  5. Using your best “handwriting,” slowly trace the letter A (print, cursive, all caps or small – doesn’t matter) in the air with your right foot, using your big toe as a marker. Move mainly at the ankle joint and less so at the knee and hip. Take a breath.
  6. Trace the letter B. Breathe in, breath out.
  7. Trace the letter C. Full breath cycle.
  8. Trace the entire alphabet, pausing a breath cycle between letters.

In my class, we traced A-M with the right foot, took a forward fold and then N-Z with the left foot, which for most of the class was the non-dominant foot and quite a bit more challenging.

I like doing this in boat pose with hand stretches because it allows more of my muscles to participate. Come up with your own variation and share it with me.

Here is my video of A-G.

Learn more exercises for your feet from my teacher renowned biomechanist Katy Bowman with these brilliant exercise videos that you can stream or download to view as often as you like for just $5 each!

Toes-and-Calves-Screenshot-300x300

Schoolhouse Series: Toes & Calves

UnDuck-Your-Feet-Screenshot-300x300

Schoolhouse Series: Unduck Your Feet

Namaste, Michele

 

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