The lines in the feet and legs
The second toe is in line with the mid-part of the heel; this line continues via the mid-part of the upper ankle joint (between the mortice) to the tuberosity of the tibia (tuberositas tibiae) and the knee joint up to the hip joint.
Energy circles
Energy circles can be employed in all yoga positions. They support the correct alignment and help to bring the muscles of the feet into a good and healthy position (erection of the calcaneus, development of the longitudinal and transverse arch of the foot by increasing muscular strength).
Tadasana as a starting position
Practice the energy circle in both feet simultaneously. Inhalation lifts (transverse and longitudinal arch), exhalation increases the contact to the floor. Once you've become more familiar with these energy circles, also apply them in other positions.
The energy circle in the transverse arch
This energy circle supports the development of the transverse arch of the foot. It reduces the downward pressure between the balls of the big toe and the little toes – for instance in the case of splayfeet.
Inhalation
On inhalation, start raising the space between the balls of the second and third toe; keep inhaling until you reach the big toe.
Exhalation
a) exhale from the ball of the big toe back to the space between the balls of the second and third toe.
Inhalation
On inhalation, start raising the space between the balls of the second and third toe. Keep inhaling until you reach the fifth toe.
Exhalation
b) bring the exhalation back from the ball of the fifth toe to the space between the second and third toe.
Practice both forms (IN, EX a + IN, EX b) separately for some time.
Unite the two circles:
Inhale through the midst between the balls of the second and third toe and exhale simultaneously through the balls of the big toe and the fifth toe.
The forefoot-tarsus-energy circle
This energy circle lifts the cuneiform bones, strengthens the longitudinal and transversal arch of the foot and helps alleviate pain in the sole of the foot.
1st circle
Inhalation
Inhale from the sole of the foot through the cuneiform bones up to the instep.
Exhalation
a) exhale downwards through the ball of the big toe (metacarpophalangeal joint).
b) exhale downwards through the ball of the small toe (metacarpophalangeal joint).
Practice both forms (IN, EX a + IN, EX b) separately for some time. Then start to inhale through the cuneiform bones and exhale simultaneously through the balls of the big toe and the small toe.
2nd Circle
Inhalation
Inhale from the sole of the foot through the cuneiform bones up to the instep.
Exhalation
c) exhale in the direction of the inside of the foot below the inner ankle.
d) exhale in the direction of the outside of the foot below the outer ankle.
Practice both forms (IN, EX c + IN, EX d) separately for some time. Then start to inhale through the cuneiform bones and to exhale simultaneously through the inside and the outside of your foot.
Unite all four circles:
Inhale through the cuneiform bones and exhale simultaneously through the balls of the big toe and the small toe (a + b) and through the inner heel and outer heel (c + d).
Energy follows attention. Persistence will make you reach your targets.
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