Flex Your Feet In Supine Poses

I've always found it fascinating how flexing the feet in reclined poses helps you access the pose so much more deeply. I think because we are lying down, it's easy to assume that only passivity is required. But in truth, to achieve all the benefits available to you, tension and action are necessary. In my first photo you will see an example of what a "flexed foot" looks like. The toes are wide, the ball of the foot is pressing as if it were pressing against an object, and the heel is wide and pressing away from the body as well. I've heard it described as "Birdie Feet", drawing your attention to the intentional muscular activation around the arches.

A great way to begin to cultivate this action is in Bananasana or Reclined Crescent Pose.

In this version - cross your legs and flex your feet. A burning sensation will begin to build. The goal is to be still, but again - to truly settle in, the enlivened foot draws the proper coordinates in terms of skeletal structure. The purposeful foot informs the body.

Bananasana has always been a favorite pose of mine; not just because of its adorable name, but also because it assists with digestion - compressing and massaging the ascending and descending colon. It also provides a substantial myofascial release in both the hips and the shoulders. The next photo in Supta Baddha Konasana gives a good visual of where the action in the foot originates.

Often described as 'Prayer Feet', you want to feel the heels pressing into one another. You also want to feel the balls of the feet pressing into one another.

When a practitioner enters an asana through the flexed foot, they have access to their shins, thighs, hips, organs, etc. As one ages and attempts to stay healthy, vitality of the feet plays a key role. The practice of flexing the feet alone helps prevent soreness, numbness, and improves your overall mobility. In this final photo of Supine Pigeon Pose, or Supta Kapotasana you'll see the foot flexion in the top leg that is crossed over the bottom leg, the bottom toes being pointed - which is also an important foot action.

The flexing of the foot is particularly crucial in this pose in order to protect the knee and to alleviate the discomfort and intensity often experienced. There's also a complex hip action taking place where the top hip is curling away from the body, while the bottom hip is dropping into the earth. Personally, I know no other way to be in supine poses. Yin Yoga classes ask students to stay in shapes for up to 5 minutes. If I lacked my "foot compass", I would be lost and in pain. So I encourage you to try flexing your feet in any reclined pose. The rebound effects will be noticeably soothing.