Standing Foot Articulation

Setup

• Bare foot, standing in parallel with fist full of space between the knees and ankles

Sequence

1. Bend the knees so that the sits bones are over the heels and the knees are tracking over the first and second metatarsals
2. Lift the heels with the knees flexed
3. Extend the knees with the heels lifted
4. Slowly lower the heels to the floor
5. Repeat 8-16x

Reverse the sequence

1. Take a heel raise with knees extended
2. Flex the knees while maintaining the heel raise
3. Lower the heels
4. Lengthen the legs with heels down to start again
5. Repeat 8-16x

SEE VIDEO

Progression: Perform on squishy yoga mat to challenge balance control

Knees flexed, heels down

Knees flexed, heels up

Knees extended, heels up