Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

Mind and body

Embrace the beauty, strength of the bare foot

Anyone who has taken a yoga class knows that the practice is done in bare feet. No shoes, no socks, just feet. Quite often I am asked about this. Besides the obvious, such as not tracking in outside dirt and keeping our mats and practice space clean, there are other vital reasons for taking those shoes off.

These days, I've noticed a lot of commercials for foot products like inserts and specialized shoes. We enclose our feet inside an artificial structure designed to, we're told, make the foot work better or reduce injuries, pain and strain. Sometimes our feet are encased in shoes for the better part of our day — anywhere from eight to 18 hours — when what we really need is to take those shoes off and let our feet do the job for which they were built. Because they're not the most attractive part of our body, we tend to overlook the feet, or misalign their structure by jamming them into narrow-toed shoes or 4-inch heels.

The engineering marvel known as the human foot is composed of 26 bones (including the ankle), 33 joints and more than 100 muscles, tendons and ligaments. Without the foot, we couldn't stand, and without the big toe, balance would be nearly impossible. Consider the fact that feet are our shock absorbers and propel us through our world. The incredible mechanics of the foot distribute our weight from heel to toe as we walk or run, and those toes defy gravity, pushing away the ground beneath us to move us onto the next step. In yoga practice, the toes may grip the mat to keep you sturdy, or spread out to keep you balanced.

Here are a few simple things you can do to strengthen muscles, loosen tight ligaments and tendons, and encourage the foot through its range of motion. These exercises may lead you to look at your feet with a new awareness and appreciation, all the while reducing strains that lead to injury or issue.

• Sit on a chair and press the base of the toes into the floor, heels lifted. Hold for five to 10 breaths. Then, curl the toes under so you're on the knuckles, leaning forward just enough to feel the pressure. Hold for five to 10 breaths. Repeat pressing the base of the toes into the floor.

• Sit on a chair or the floor with your right foot perched above your knee. Using the hands, hold each side of your foot and rotate the sole toward the ceiling. Hold for five to 10 breaths. Repeat with the other foot.

• Position your fingers between each toe and press downward and away from the center of the foot. Hold for five to 10 breaths.

• Align the foot's energetic qualities by pressing a thumb into the center of the arch. Hold for five to 10 breaths.

• Place a "dead" tennis ball or rolled towel under the arch of your foot and begin rolling the ball or towel back and forth from heel to toe. Continue for 30 to 60 seconds. Repeat with other foot.

Diana Reed is a yoga teacher, writer and co-owner of House of Light Yoga in Hernando County. Contact her at houseoflightyoga.net or (352) 610-1083.

Embrace the beauty, strength of the bare foot 08/07/14 [Last modified: Thursday, August 7, 2014 6:13pm]
Photo reprints | Article reprints

© 2017 Tampa Bay Times

    

Join the discussion: Click to view comments, add yours

Loading...
  1. On the Camino de Santiago, Day 17: Think 11 miles of nothing but straight trail and open, flat fields sounds easy? Think again.

    Travel

    Day 17: Villarmentero de Campos to Lédigos: 33.5 km, 10.25 hours. Total for Days 1-17 = 394 km (245 miles)

  2. Uhuru activist Eritha Cainion speaks up in St. Pete City Council race

    Local Government

    ST. PETERSBURG — Eritha "Akile" Cainion has been one of the most vocal candidates among the crowded field running for the District 6 seat on the St. Petersburg City Council.

    Eritha "Akile" Cainion. [LARA CERRI   |   Times]
  3. A Day to Remember's Self Help Festival lineup bringing Underoath, Less Than Jake, more to Orlando

    Blogs

    Now that A Day to Remember are big enough to lead their own festival, they're wasting no time packing it with their fellow Floridians.

    A Day to Remember played 98 Rockfest in Tampa in April.
  4. Tom Sawyer with a revolver? Twain house has live 'Clue' game

    Attractions

    HARTFORD, Conn. — Was it Tom Sawyer in Samuel Clemens' billiard room with a revolver?

    In this July 14 photo, actor Dan Russell, left, portraying the character Arkansas from Mark Twain's book Roughing it, responds to a question from 10-year-old Emma Connell, center, of Arizona during a "Clue" tour at the Mark Twain House in Hartford, Conn. The tour allows visitors to interact with Twain characters while playing a live-action version of the board game. [AP Photo/Pat Eaton-Robb]
  5. Trigaux: Tampa Bay health care leaders wary of getting too far ahead in disruptive times

    Business

    Are attempts to repeal Obamacare dead for the foreseeable future? Might the Affordable Care Act (ACA), now in dire limbo, be revived? Will Medicaid coverage for the most in need be gutted? Can Republicans now in charge of the White House, Senate and House ever agree to deliver a substitute health care plan that people …

    Natalia Ricabal of Lutz, 12 years old, joined other pediatric cancer patients in Washington in July to urge Congress to protect Medicaid coverage that helped patients like Ricabal fight cancer. She was diagnosed with Ewing's sarcoma in 2013 and has undergone extensive treatments at BayCare's St. Joseph's Children's Hospital in Tampa. [Courtesy of BayCare]