Anatomy 101 - find your feet

BUILDING A STABLE FOUNDATION
The human body is a spectacular feat of nature. Each body part is unique, yet works in complex symbiosis with all the other parts. Even after years of study we’re only just touching the surface of understanding the specific roles of each element of the body. The feet, one of the most fascinating body parts, often get ignored until we have an issue with them! They carry our entire bodyweight on a very small surface area, which through the invention of shoes, is reduced even further.

Our feet were cleverly designed to carry our bodies barefoot. Back when we were barefoot, the intricate muscle and bone structure rose to the challenge of constantly changing surface areas and textures. These days, our feet are constricted in shoes for most of the day and rarely experience anything other than perfectly flat, hard surfaces. When we walk or run, our feet flex and extend; they also rotate from supination (outer rotation of the foot) when we connect with the ground, to pronation (inner rotation of the foot) when we push off from the ground. This circular movement absorbs the force of impact and stores energy to propel you forward into your next stride. Notice this complex movement of your feet the next time you’re walking or running.

To keep our feet healthy, it’s important to give them a chance to spread their surface area and breathe at the end of the day. Take your shoes off when you get home and make a connection with the earth, even if it’s with socks on in your kitchen while you make dinner. Lift and stretch your toes out as wide as you can and place them back down one by one; feel your inner arches become light and listen to your feet sing with happiness!

PADA BANDHA
Start your yoga practice by exploring the three points of each foot: the ball of the big toe, ball of the little toe and middle of the heel; and root down into them equally, while at the same time feeling a lift in the arches. There are three arches in our feet: the familiar medial arch (inner arch), the lateral arch (outer arch) and the transverse arches (mid foot arches). When we root down into the three points, the arches natural lift into a triangular dome shape. This action is called Pada Bandha (foot energy lock) – it brings an awakening of the leg muscles that travels up the entire body. Building strong and flexible feet will help you find your foundation in your yoga practice, cultivating a flow of energy from the ground up. You’ll find that when you take time to focus on the placement of your feet in standing – and even seated – positions, the rooting-down effect will naturally help you achieve better alignment of your body.

Illustrated above are a few poses you can use to connect with your feet in your home practice. Start in a seated cross-legged position, lift up your right leg and hold onto your right knee. Flex and extend your foot a few times, followed by some foot circles to wake up the ankle joints. Repeat on the left side. In Adho Mukha Svanasana/Downward Facing Dog try placing a block under the back of your mat and notice the difference it makes when your heels have a surface to press into. From kneeing, tuck your toes under to stretch out your arches. Then place them nail side down to counteract the arch stretch and lengthen out the front of your feet. Place a brick between your calves in Utkatasana/Chair and press down firmly into your right foot; circle your weight into the ball of your right foot, the outer edge, the centre of your heel and the inner edge. Repeat on the left side. Staying in Utkatasana, lift your heels and feel the micro-movements in the balls of your feet at they work out where your balancing point is. Finally come into Malasana/Squat with your hands on the floor for balance, open your knees out to the sides and walk your feet together until the soles of your feet are touching. Slowly start to find your balance and work towards holding your hands in prayer position at your heart.

Having an awareness and appreciation of your feet will not only benefit your yoga practice but also your day-to-day activities. Print out this foot sequence and try to incorporate some of the asana into your home practice. Maybe even commit to giving your feet an Epsom salts bath once a week and feel the benefits of giving them the love and attention that they truly deserve!

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Anatomy 101 - the psoas

LEARN TO LOVE THE PSOAS - THE MUSCLE OF THE SOUL
At our very core, deep within layers of organ and outer muscle, a muscle that is almost as thick as a wrist provides support on each side of the spine. This muscle, the psoas (pronounced so-as), is the only muscle that connects the upper and lower body. It is so vital to our ability to move freely and effectively, and to how we feel, that some researchers have suggested that it should be referred to as an organ of perception. Within the Taoist tradition it is known as the muscle of the soul.

The psoas originates at T12, and each of the lumbar vertebrae, before passing through the pelvis and inserts onto the head of the femur. Along the way it joins the iliacus, with which its action is so intimately connected that they are often referred to as one - the iliapsoas.

The psoas major is the most significant of a group of muscles called the hip flexors, which are responsible for moving the upper and lower body towards one another. However, the psoas is involved with much more than just hip flexion.

It plays a role in stabilising the spine and rotating the hip; it’s the reason why what you do with your legs can affect how your back feels.

If you spend much of your day sitting, or if you cycle or run frequently, it’s quite likely that you’ll have a tight psoas. Stress can also lead to a tight psoas, if you are startled or feel anxious, your psoas will contract. If your psoas is tight you may experience spasms, lower back pain or general imbalance in your spine. A chronically tight psoas can convince your endocrine system that you should prepare for “fight or flight”; this can cause the adrenal glands to produce more adrenalin than you require and play a role in adrenal fatigue, which can leave you feeling exhausted.

So, we all need a long and stretchy psoas, right? Well... yes and no. Our aim should be to build and maintain a toned and long psoas. To begin, we need to develop an understanding of what it feels like when our psoas is working. Then, we should work on contracting the psoas in order to bring blood flow to the area and only then should we lengthen it.

PART I - GETTING TO KNOW YOUR PSOAS
To start with we’ll look at a version of Supta Padangusthasana/Reclining Hand to Big Toe Take a strap. Make a loop in your strap and place it around the ball of your right foot. Lie on your back on the floor with both legs extended, hip width distance apart, toes pointing towards the ceiling or sky. Holding the strap in one or both hands, begin to raise your right leg off the ground. Stop before your leg comes to 90 degrees. At this point, your psoas is holding your leg up against gravity in an isometric contraction. Continue to hold your leg here and if you are finding it quite easy to do so, loosen your grip on the strap until you feel your hip flexors beginning to tire. Notice any desire to arch your back or neck. This will demonstrate how these muscles impact upon the entire length of the spine. Slowly lower your leg, using the strap to control the movement. Repeat on the left side.

PART II - CONTRACTING YOUR PSOAS
In Part I, we explored an isometric contraction but we allowed it to progress to a point where we put a lot of pressure on the psoas to continue to hold the leg up. In this pose, we will seek only to contract the psoas.

Come into Ardha-Navasana/Half Boat, starting by sitting on the tops of the sitting bones, with the feet flat on the floor. Take your index and middle finger into the crease of each knee, with elbows pointing outwards, upper chest open. Maintaining length in your spine, lean your upper body back, making a V shape between your legs and torso. Keep your feet on the ground throughout. After a few breaths and before your feel your spine over arching, return to an upright seated position.

PART III - LENGTHENING YOUR PSOAS
Now we are ready to lengthen and release the psoas.

Practising Virabhadrasana I/Warrior I, is a great way to lengthen the psoas. However, if we want to lengthen the psoas effectively we must pay particular attention to the position of our hips in this pose.

You can choose to step back into Virabhadrasana I/Warrior I  by stepping the left foot back from standing, or by stepping your right foot up towards your hands from down dog, if that’s what you prefer. In either case, ensure that your feet are hip width distance apart and that you can ground down effectively through your back heel.  

Take your hands onto your hips and notice their position. If your back leg has drawn your back hip back towards it, soften your front hip back to rotate your back hip forward. Aim to take your hips level but without forcing your body into the pose. When you feel that your hips are as level as you can comfortably bring them (think about the points of your hips as being like the headlights on a car), inhale and raise your arms, reaching upwards with the palms turned in but keeping your shoulders soft and away from your ears. Draw your tailbone down and think about bringing your tailbone and public bone towards each other. Draw in your lower belly, as if you were zipping up a muscle below your navel where you would zip up your jeans. Maintain the pose for five breaths, or longer if you have the time and energy, then change to the left side, either taking weight on the front foot and stepping the back foot up to meet it or taking a vinyasa and coming back through Adho Mukha Svanasana/Dwonward Facing Dog.

At the conclusion of a sequence including these poses, when you relax into your Savasana/Corpse Pose you will do so with greater ease through your body and a sense of connection to your deepest core.

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ANNA CLARKE
The majority of Anna’s weekly classes take place within the mental health departments of Dublin hospitals. In addition, Anna teaches pregnancy yoga and post-natal yoga (for mums with babies) at Init Yoga, Ringsend. She also regularly covers classes at The Yoga Room, Ballsbridge.

To contact Anna email annamclarke@gmail.com or find her on Facebook.

The benefits of a morning practice

ONE STEP AHEAD
There’s a reason why the birds sing in the morning - they know that it’s the best part of the day! When you exercise in the morning, you take back a part of your day from all the phone calls, messages and emails. It’s a peaceful and sacred time, which these days is rare!

If you’re thinking ‘I’m not a morning person’, don’t worry, it gets easier the more you do it, and very soon it’ll be second nature to you! Early morning starts also encourage you to get to bed on time and, as a extra bonus, get a better night's sleep. When you have a morning routine it’s easier to stick to it, with the added benefit of leaving your evenings free. With the best will in the world, a busy day, or other evening commitments, can often stop you from getting onto your mat.

GET MOVING
Life is more static than ever before. In the past people were used to daily manual labour and physical activity. These days we have cleverly designed electrical devices to do all the work for us, and we’ve replaced this ‘free time’ with sitting at our desks. To every action there is a reaction, and physical labour has been replaced by overworking our poor brains in a very static environment. Businesses are starting to see the detrimental effect this has on the health of their staff, and are beginning to encourage more activity and mindfulness. In return, they reap the benefits of staff who feel cared for, more alert and productive throughout the day. The physical and mental benefits to your health are well-documented and a hot topic in the media.

THE BENEFITS OF YOGA
Yoga has an abundant range of benefits at any time of day – from an early morning stretch to a lunchtime de-stress or an evening wind-down. The time of day that works best for me is early morning, before I start my day. It resets my system and prepares me for whatever is in store. Starting your day with movement gets you ready for the day and, for those with desk jobs, helps you sit with ease for the rest of your day. Yoga breath awareness helps you use the breath throughout the day to cultivate calm and combat moments of tension in the workplace, with your children, or whatever your daily challenges are, reminding you to pause before you react to situations.

Because of the variety of movements yoga offers, it stretches and strengthens your whole body and helps alleviate morning stiffness. It lubricates and stretches all the connective fascial tissue, which supports the entire musculoskeletal system. It also helps to build a healthy spine - a spine that has been well oiled first thing in the morning is less likely to pinch or tweak during the day. All the supporting muscles have been switched on, and are ready to support the spine for the day. Yoga also improves balance and coordination, building spatial awareness which helps prevent injury.

We are all beginning to understand the importance of good digestion to all-round health. A morning practice wakes up the digestive system. Twisting, stimulating and massaging all our internal organs, it alleviates bloating and helps with a good morning elimination! It also raises the metabolism and keeps it elevated for hours afterwards.

Putting aside some time for yourself is the kindest and most nourishing gift you can give to yourself. This kindness encourages you to make healthy choices for the rest of the day by starting as you mean to go on. Set an intention or a focus and revisit it throughout your day. It’ll bring you back to your mat, your ‘happy space’, and give you renewed strength for the day.

The illustration below shows the huge variety of the benefits yoga offers. If we could start our day with even one or two of the benefits wouldn’t it be worth that little push to roll yourself out of bed and onto your mat to the tune of the early birds?

Ruth Delahunty Yogaru

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