The feet is the first place we start to age, so putting some tension on our toes or our ankles, arches, balls of the feet or tops of the feet is good. Long hours with one foot on a sewing machine pedal, or standing at a longarm, can mean your toes, feet and ankles will love this massage, but go easy.
Ankle Stretch and Toe Squat
Start with Ankle Stretch by coming to sit in Japanese sitting position, bum resting on your heels.
If this won't work for your knee health, then sit on a block or a cushion that is between your feet, or put a rolled up towel acros the calves and behind the knee joint which helps to decrease the bend in the joint. Begin with the tops of your feet resting on the floor (blanket or yoga mat). Relax here, finding your breath, pulling it in through the rings of your nostrils, tracing its path up your nose, down your throat, into your lungs and back out that same pathway, counting to 2 or 3 or 4, slowly on the inhale and same slow steady count on the exhale. This is called a yogic breath. While steadily breathing, notice a tug along the tops of your quads maybe, in the front of the ankles as they press into the mat, more so with your weight on your feet. You may feel the top side of the toes as they too, press into the mat.
In the beginning, you don't want to stay here very long, maybe 30-60 seconds.
Come out by coming forward onto all fours, and staying still while you enjoy the 'ahhh' release as the blood rushes into those areas where you were feeling tension.
Next, go into Toe Squat from all fours simply by tucking your toes under, and raising your body to an upright position. Depending on your toes' and ankles' health and flexibility, you may need to stay on, or mostly on, all fours for the first several times you do this.
You can juice each of these poses up, but do it slowly and mindfully, never forcing or going into pain. You just want a tension, or tugging, a traction hold, kind of feeling.
For Ankle Stretch, lean back onto your hands, lifting one knee at a time, or both together.
For Toe Squat, see if you can balance on your toes.
Here is my work so far this holiday weekend in both Canada (July 1, Canada Day) and the US (July 4, Independence Day):
|A flimsy finished, another Better At The Lake project for the Henry Glass Fabrics Desire to Inspire Challenge|
Oh, and as a small nod to Sunday Stash, here is a fabric I picked up to make some summer pj shorts for the best grandson in the world: