Precious Yoga Feet | Pada Bandha | The Foot Lock

During our yoga practice we need to ensure that the feet are strong, flexible, balanced, symmetrical, aligned, rooted, grounded and hardy.  The feet are our foundation and how the feet are positioned will affect the rest of the body.  If our foundation is strong and aligned, just like the foundations of a building; the body, knees, hips, spine and shoulders will also be level, and in the correct position required; which will in turn reduce injury.  By placing the feet carefully in each yoga posture, we can ensure that the rest of the body will work as it should, and that we move in a safe and graceful way.

Pada Bandha, the foot lock,  helps us to experience our connection with the Earth beneath us, and stabilises our whole body.  Pada Bandha activates the leg muscles and the inner thighs, and this encourages a lengthening and lifting sensation to the whole body.

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 making contact with the ground, 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 the pressure creates a triangular or pyramid grip in the sole of your foot, between the bog toe, forth toe and heel/ankle.

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.

Bandhas are also known as locks because they lock life-force energy, known as prana, in the body. The prana then flows through the body, in an upwards direction, filling the body with uplifting energy, strength and vitality.

Let me know how this yoga lock makes you feel during your practice.  We are focusing on this practice in our in person group yoga classes this week.

Faye x

P.S. As an extra treat for your precious feet, why not rub some lavender oil, a base oil and 1 or 2 drops, of essential lavender oil, into the feet.  This will not only help you fall asleep, but will also moisturise your feet; and give you time to ease them and appreciate them!