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Ground Yourself, Grasshopper! Begin at the beginning. |
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"Toesies" is a modified Bikram pose. It consists of an active and a passive phase. In the passive phase you sit back on your heels with your toes tucked under, so that the weight of your body falls on the balls of your feet, which are on the floor. (Note that the tops of your feet are NOT on the floor, just the toes and the balls of your feet, and your knees).
If this is too painful get two foam blocks, or some substitute like two big books (ie, something solid with height). Put them at the sides of your body and let your hands rest on them, taking some of the weight off the toes.
If it is too EASY, lean backwards. Stay as long as you are able. Moaning is permissible, but remember, this pose is GOOD for you.
Passive "Toesies" II
Now, put your hands on the floor in front of your knees and use them to push yourself up into a squatting position, sitting on your heels with your toes still tucked and your knees and heels in the air. Put your hands into a prayer position in front of your chest. Try to straighten your back and lift your knees and heels even more. Focus your eyes on something in front of you to maintain your balance.
Active "Toesies" I
Now things become fun. Big breath in, big breath out, and then, on your next inhalation, rise up, hands going up into a full stretch overhead, body up into a full standing position. Keep your heels UP, UP, UP off the ground the whole way up.
Focus your eyes, ferociously, on a spot on the wall in front of you. Bring the arms down to a position straight out in front of you, shoulder-height, palms down. Focus!!! TEETER OKAY! STUMBLE NOT OKAY!!
Active "Toesies" II
Still standing, toes on floor, heels raised. Focus! Now, bend your knees and, slowly, go halfway down to the floor. LIFT your knees as you go down. LIFT your heels as you go down. TRY to straighten your back as you go down. Hold there! Go back up, slowly. Focus!
Let your heels down for a moment's rest. That's enough rest! Back up on your toes. Now, go down again, SLOWLY, this time all the way back down into your squat, keeping your knees and heels together as you go down. In your squat lift your heels and knees even more; try to straighten your back. Collapse.
But…Why?!?
Do toesies for a few weeks and you won't have to ask.
(This sequence also assists us in maintaining the balance center of the
brain, which should be exercised at least 4 minutes each week. Ninety
years old and fall-prone: NOT US!!
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