Day 19 Feet Grounded Yoga & Pada Bandha

Pada Bandha & How To Do It

Start at the top of your mat, standing with your feet together.  If you feel a bit wobbly move your feet wider apart.

Begin to look down at your feet. Become aware of the weight of the body, supported by the feet.

Lift the toes from the mat, with the soles of the feet as connected to the floor and grounded as possible and spread the toes wide.  Notice the four corners of the feet and find your centre of gravity.  Have a little rock back and forth and side to side.  Find your centre and notice how you feel.

Then try and place the toes down individually, starting with the little toes, forth toes, third toes, second toes and finally the big toes.  It’s harder than you think and takes practice to isolate the individual toes.

Now notice the inner edges the feet and  push down the big toes into the mat.  Then become aware of the forth toes and press them more deeply into the mat.

Then press down the mid way point between the big and forth toes.  And recognise that a third point naturally pushes down forming a triangle or pyramid in the sole of your foot.

Try to keep the inner arches and ankles lifted and feel how this creates a sense of lifting the centre of each foot like a pyramid.  This is awakening pada bandha, the foot lock.  Imagine drawing energy upwards into this pyramid and let this energy flow upwards. You get a sensation like a gripping monkey foot! The challenge arises in trying to maintain this awakening feeling of the feet, while allowing the toes to release softly down and spread into the floor.  And to maintain this throughout your yoga practice in every posture.

With pada bandha active, notice how strong your legs feel as the muscles are activated.  Feel an awakening of the inner thighs, and a lengthening up through the entire body.  Feel the spine straight and the heart lifted.

Let me know how this yoga lock makes you feel during your practice!

Faye x