Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

10. Basic exercises for the feet 10. Basic exercises for the feet


11. Basic exercises for the feet 10. Basic exercises for the feet

Refined work

Stand straight with your feet slightly apart; you can-

not see your feet.

Perform points 2–10 without looking at your feet.

Be aware of your feet and the effect of each

exercise on your whole posture.

Exercise 10.7: Rolling over

the toes

Aims: mobilizing the ankle joints and metatarsopha-

langeal joints.

1. Stand with both feet parallel, one foot width
   apart.


2. Move the right foot two foot lengths backwards;
   keep the heel on the floor.


3. Slowly lift your right heel, keeping the toes
   straight on the floor (Figure 6.209).


4. Lift the heel further off the floor. Roll over the
   tips of the toes until the backs of the toes are on
   the floor (Figure 6.210).


5. Stretch the back of your foot.


6. Reverse the movement to bring the sole of your
   foot back to the floor.


7. Perform points 3–6 2–3 times, taking 1–2
   breaths for one movement.


8. Perform these movements at increased speed
   3–5 times.


9. Repeat points 2–8 for the left foot.


10. To finish stand straight for a few breaths.

Figure 6.208

Figure 6.206

Figure 6.207