We'll first consider the feet as a foundation from which to build a yoga pose. Many of us give little thought about the position of our feet while sitting or standing. It is common to stand with the toes pointing outward and the heels inward. We often position the feet in much the same way while seated. Additionally, without a specific intention to do so, our weight is seldom distributed evenly between the feet. We learn through yoga that the alignment of the feet serves as the basis for the activation of the legs, the alignment of the hips and pelvis, as well as the activation of the core. It all starts with active feet.

It is important to bring awareness to the areas of the feet that we will be referencing to establish this foundation. From a seated position, take a moment to locate the big toe mound, arch and inner heal on one foot and then the other. Next, sit tall with your legs stretched out in front of you. You may need to sit against a wall or on a cushion to allow the spine lift with ease. Line up the second toe with the middle of the heel. You'll notice that when the second toe and mid-heel align the toes and knees point straight upwards and the feet are parallel to each other. Take a moment to feel the alignment of the feet and legs in this position.

Using our newly-found knowledge of alignment, we can begin activating the feet from this seated position. Sit facing a wall, legs extended and the feet against the wall. Spread the toes and pull them towards the torso. Notice how this flattens the sole of the foot into the wall. Press through the big toe mound and inner heal. Notice how the arch is enlivened with this action - it will feel as though the arch is becoming, well, an arch! Now, endeavor to spread the heels a little, lining up the second toe with the mid-heel. This movement increases the internal rotation of the thighs which you will feel as a broadening of the hips and an activation of the outer hip. Press the heals more strongly into the wall and feel the core engage. Gently release the toes towards the wall but keep them spreading. Breathe here for three more breaths.

Whew! The work of the feet is certainly that - a lot of work. But it is work that provides the strength and alignment necessary for the majority of yoga poses. Even when the feet are not on the ground - as in the above seated posture - they are the mainstay of strength and support in a given posture. With the basic understanding of footwork you are well informed to move into postures without risking injury.

Now that you've gained some experience in aligning and activating the feet while sitting, try the Action steps below to experience the foundation of the feet in a standing position.

Action Steps: Setting the feet

Begin standing in Mountain Pose.

1. Spread the toes and lift them towards the shins

• this action allows access to the four corners of the foot without an over dependence on the toes
  
• you can see this activation as the tendons become more visible on the top of the foot

2. Press through the big toe mound and inner heal

• this activates the arch
• this action grounds the inner edge of the foot into the foundation

3. Line up the middle of the heal with the second toe, making the feet more parallel

4. Draw the heals apart slightly

• feel the inner rotation of the thighs
• feel the broadening of the hips

5. Press through the centre of the heal

• feel the legs become stronger and more active
• feel the belly begin to engage

6. Breathe here with active feet, feeling the strength of this foundation