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You can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199Sit with your L leg crossed over your R thigh. In this exercise you will take turns between your fingers winning the “battle” and your toes winning. We will start with the toe Flexors. Place your L fingers under the pads of your L toes, on the sole side of your foot. Stabilize your L heel with your R hand. To start: your toes will be in a neutral position: not flexed forward or bent backwards.
Your fingers slowly pull your toes backwards, towards your shin. Your toes resist: this trains them to release. Then switch and have your toes win, pulling your fingers towards the sole of your foot; now your fingers resist. Slowly repeat: your fingers win by pulling your toes back and your toes are fighting, then your toes muscles contract in a shortening fashion and win by pulling your fingers towards the bottom of your foot and your fingers are resisting. Go back and forth between the toe muscles shortening as you pull down and lengthening as you resist the upward pull. Rest. Now switching gears, place your hand on the backside, the tops of your toes with your toes in a neutral starting position. We will focus now on the toe extensors. Continue to stabilize your heel with your R hand. To start, your hand wins by pushing your toes downwards, towards the sole of your foot. Your toes resist, contracting in a lengthening fashion. Go as far as you want to, as long as you aren’t cramping. Now switch directions and have your toes win, pushing your hand up as your toes move towards your shin. Slowly repeat: your hand wins by pulling your toes down, your toes are fighting back, then your toes win and push your hand back up towards your shin as your muscles contract in a shortening
Notes:
You can perform this with your great toe only, if you’d like.
Remember that slower is always better!
If your brain can’t register a body part, it can’t use it.
The first part of this exercise is the Tripod Stance: put your brain and 75% of your weight on your R foot. Sense the big joint of your big toe, the big joint of your little toe and your heel. Try to get equal weight between these 3 points. If you want to challenge yourself, you can lift your L foot. Keeping your L big toe on the floor can help you balance, if you’d like Rest then switch sides.
Now, put ¾ of your weight on your L foot and focus on the big joint of your big toe, the big joint of your little toe and your heel. If you would like to test yourself, you can lift your R foot off the ground. You can leave your R big toe on the floor for balance, if you’d like. Take a break before we move to the next step which is a variation.
The second option of this exercise involves 4 instead of 3 points. For some people, the tripod makes more sense and for others, they like to think about the 4 wheels of a car as they contact the ground.
Now you’ll focus on the big joint of your big toe, the big joint of your little toe, the inside of your heel and the outside of your heel.
Put your attention and ¾ of your weight on your R foot and try to get equal weight between these 4 four points. Take your time to note if you have a point that you can’t feel as well. Concentrating on holding yourself up with your R glute and hamstrings can help you get all 4 points even. Breathe into your belly as you try to get all four tires touching the ground. Then bring your weight back to the middle and rest.
Then put your attention and ¾ of your weight on your L foot and try to get equal weight between the big joint of your big toe, the big joint of your little toe, the inside of your heel and the outside of your heel. Feeling your L glute and hamstring support you can help you get equal weight between all four tires of your car.
Try practicing this while you brush your teeth or when the water is heating up for your coffee
