Standing Foot Articulation
Setup
- Bare foot, standing in parallel with fist full of space between the knees and ankles
Sequence
- Bend the knees so that the sits bones are over the heels and the knees are tracking over the first and second metatarsals
- Lift the heels with the knees flexed
- Extend the knees with the heels lifted
- Slowly lower the heels to the floor
- Repeat 8-16x
Reverse the sequence
- Take a heel raise with knees extended
- Flex the knees while maintaining the heel raise
- Lower the heels
- Lengthen the legs with heels down to start again
- Repeat 8-16x
Progression: Perform on squishy yoga mat to challenge balance control
![Flexed knees, heels down](http://www.movecolab.com/wp-content/uploads/2016/04/image1-169x300.png)
Knees flexed, heels down
![Knees flexed, heels up](http://www.movecolab.com/wp-content/uploads/2016/04/image2-169x300.png)
Knees flexed, heels up
![Knees extended, heels up](http://www.movecolab.com/wp-content/uploads/2016/04/image3-169x300.png)
Knees extended, heels up