Foot Series 1

For those of you who have not been able to view the Foot Series 1 & 2 on the Winter Diva's Facebook page (most of the work is in #1 with a bit of wrap-up/finish work on #2) here is #1. #2 will be posted shortly as well.

This is work I have done with Sara Azarius from Yoga on Centre - she is a wonderful resource and is an amazing yoga instructor.

I presented an abbreviated version of this work at the final 2010-2011 Winter Diva's Wednesday. It is wonderful to treat your feet after having them in a pair of ski boots all day :)

Enjoy! Let me know if you have questions or comments.

See ya on the slopes!

Kjerstin Klein

Snow Deva


Foot Series 1

Start by standing with feet together.

Re-position heels so that outside edges of feet are parallel.

Lift toes while pressing ball of the foot behind the big toe and also behind the small toes into the floor. Work at spreading all toes wide and lifting the arch from the bottom of the foot rather than from the top of the foot.

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Widen stance to beyond shoulder width, keeping outside edges of feet parallel. Ankles will be bent to accommodate stance.

Rotate onto inside edges of feet to straighten ankle.

With ankle straightened, begin working to flatten outside of foot back toward the floor.

Keeping all other elements in place, lift the big toe.

Keep stretching toes outward while lifting big toe and lifting arch from beneath the foot.

Place a cushion on the floor and kneel on the cushion. Prior to

settling all the way to a sitting kneel, adjust the knees upward and

place a rolled up blanket or yoga mat as far into the bend of the knees as possible. Settle back into a sitting position as far as possible, using a yoga block for support where needed.

Repeat, moving the blanket/mat to mid-calf .

Repeat again, moving the blanket to where the calf muscle ends just above the ankle.

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Hold onto a door for bracing and place the foot flat upon the door, bending knees and body as needed to make this possible.

Continuing to brace against the door, slide the foot slowly downward until the heel touches the floor.

Begin repositioning body to a vertical position close to the door, allowing heel to move outward.

Continue repositioning the body and the foot until foot is flat on the floor with only the toes still in vertical position against the door.

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Begin toe traction by placing the weight of the heel of one foot onto the large toe of the other foot. Shift the body weight to the balls of both feet, allowing the back foot to raise the heel while keeping the big toe in place.

Bring the heel of the rear foot down and back while keeping the large toe in place with the weight of the front foot. As the rear foot is lowered, it will be stretched slightly with through that tension.

Sit on a chair with feet approximately a yoga block-width apart and loop a yoga strap around the big toes, bringing it snug. Slide the yoga block into place, keeping the feet parallel and introducing some tension at the toes.

Wrap or tie a yoga strap snugly around the ankles, then gently lower into a kneeling position on a cushion. Before settling, adjust knees upward then sit on heels with toes forward, flat on the floor.

Repeat with feet and toes pointing directly backward so that the tops of the feet are on the floor. Support body weight with hands as necessary.