0. Exercises in foot control by Neil keleher

0. Exercises in foot control

Exercises in Foot control

Learn to feel and control your feet in isolation so that you can use them effectively (and knowingly) in anything that you do.

Focusing on the feet in isolation makes it easy to learn to feel and control your feet without having to think about how to do it.

As a result you can easily recognize your feet are in a good position and when they are not. And you can easily choose how to use your feet given what you are trying to do.


What you'll learn

Foot control includes learning to feel and control your toes, feet, ankles, and  also your shins and knees.

It includes stabilizing your feet so that you can balance easier and even improve flexibility of your leg muscles (since you are giving them a stable anchor point from which to work.)

It also includes relaxing your feet. More generally it teaches you to control your feet.

Foot control means being able to relax your feet, shape them or stabilize them depending on whatever it is that you are trying to do.

How foot control can affects your knees and hips


There are muscles that attach from the top of the shins to the thigh bones. There are even more muscles (8 or more) that attach between the lower leg bones and the hip bone. 

When you stabilize (or control) the feet, you help to stabilize the shins which in turn means that those 8 hip muscles, plus the muscles that work on the thigh all have a stable anchor point from which to work. 

This can lead to better knee and hip stability, and even better knee and hip control. 

Since the foot can  affect the hip and knee (and since the hip and knee can affect the foot) you may find that foot actions help improve flexibility of the legs and hips. 

Foot actions can also help to keep your knees safer. 

Seated and Standing foot control exercises


Basic foot control exercises involve controlling the feet in both seated and standing poses. 

Doing the exercises while seated can make it easier to focus on changes in shape and tension within the foot.

Doing foot control exercises while standing gives you the option of focusing on pressure changes (where the foot presses into the floor) and tension.

Where unweighted foot control focuses on sensations within the foot, weighted foot control focuses on sensations within the foot and also sensations between the foot and whatever it is in contact with.

Where unweighted foot control can be used to help improve flexibility, weighted foot control can be used to improve flexibility as well as stability and balance whether standing on both two feet or only one.

Both modes together give you an improved ability to feel and control your feet in almost any circumstance.

Learning to feel your feet (and using your feet to feel)


The goal of each exercise is to focus on feeling your feet (or a specific part of the foot) while you move it. 

You can first notice changes in sensation and then you can work at controlling those changes in sensation.

Another part of foot control involves tuning in to pressure and touch. 

You'll learn to recognize when parts of your foot are lightly touching the floor as opposed to strongly pressing into the floor with pressure. 

You can then choose whether to touch the floor lightly or with pressure.

Making learning easier

To make learning easier each video covers a single exercise, or a single aspect of a particular exercise. 

You watch the video (perhaps accompanying the video at first) and then you try the exercise without the video. 

The instructions for each exercise are simple and easy to remember. You don't have to think about what you are trying to do. You can focus on doing the exercise itself. 

The exercises themselves can make it easier to direct your awareness because of the repeated activation and relaxation of muscles of the foot. 


Bonus: spinal lengthening

Basic foot exercises can be combined with simple spinal actions like lengthening and relaxing the spine. Instructions have been included to make it easier for you to focus on both actions with equal awareness. 

The result can be a feeling akin to "breathing with your whole body."


Modifications


If your flexibility is limited, modifications have been included so that you can still do the poses.

In some cases you may find the exercises help you improve hip and leg flexibility.

FAQ

Can I do these exercises even if my flexibility is limited?
Yes you can. I've included modifications for both seated and standing poses so that even if you can't bend forwards and, say, touch your toes, you can still do these exercises.

My balance isn't any good, can I still do the standing poses?
Yes you can. I've included modifications to help you turn the balance poses into non-balancing poses. More importantly, if you practice the pressure awareness and tension control exercises you may find that your ability to balance improves.

I have flat feet, will these exercises help me?
I don't have flat feet but I do have collapsed arches. There is a difference. These exercises in part developed from me having to fix my own feet (or at least hide the fact that my arches were collapsed) so that I could get into the army. So if you have collapsed arches these exercises can help. If you have flat feet you may still get some benefit from these exercises, i.e. better ability to feel and control your feet, but they probably won't help you unflatten your feet (at least not in my experience.)

Is there a guarantee?

If you buy the videos but you aren't satisfied with them let me know within 30 days and I'll give you your money back. 

What's so special about these exercises?


These exercises are made with the intent to help learn to feel and control your body so that you can use it with greater awareness and control in anything that you do, not just yoga. And the exercises have been designed to make it easy for you to learn to feel and control your body. 

They are like "driving lessons" in that you are working towards operating your body in such a way that you don't need someone to tell you how to do it.

What more can I get from these videos?

The seated foot control videos include a sample routine (which can be broken down into shorter routines) for practicing the foot actions. 

The standing foot control videos include five basic standing postures which can be used as a very basic workout or as a warmup for other practices. 

Postures include: squat (chair pose), standing forward bend, side bend, standing twist, half moon pose. 

Do you have a website?
Yes I do, its called sensational yoga poses 

Do you have a youtube channel
I do, and you can see a fair sampling of free videos,
 mostly yoga and dance of shiva

If I've bought the videos, how do I contact you? 
You can use the blue contact icon at the bottom right of this screen.

I've bought this course and are really happy with what I've learned. Can I share my experiences?
I'd love it if you did. You can send me your experiences by using the contact icon at the bottom of your screen. 


I've bought this course and have some questions

If you have questions, ask them, and as long as they are relevant to the course I'll do my best to answer them.

Is there more videos in this series?
Yes. All of the course offered here focus on some aspect of body awareness and control. They could all be considered "driving lessons for your body."

What's included?

Video Icon 112 videos

Contents

Seated 0
ex foot ctrl 01 Seated 1 Modifications.mp4
2 mins
Seated 1
ex foot ctrl 01 Seated 1a Ankles 1.mp4
2 mins
ex foot ctrl 01 Seated 1b Ankles 2.mp4
1 min
ex foot ctrl 01 Seated 1c Toes.mp4
1 min
ex foot ctrl 01 Seated 1d Improving Control.mp4
1 min
Seated 1a
ex foot ctrl 01 Seated 1e Combinations 1.mp4
2 mins
ex foot ctrl 01 Seated 1f Combinations 2 (adjusting tension).mp4
4 mins
ex foot ctrl 01 Seated 1g Relaxing Smoothly.mp4
2 mins
ex foot ctrl 01 Seated 1h Combinations 3.mp4
4 mins
Seated 2
ex foot ctrl 01 Seated 2a Wide Legs Upright.mp4
3 mins
ex foot ctrl 01 Seated 2b Bound Angle.mp4
4 mins
ex foot ctrl 01 Seated 2c Bending Forwards (plus modifications).mp4
4 mins
ex foot ctrl 01 Seated 2d Isolating to Learn.mp4
3 mins
ex foot ctrl 01 Seated 2e Wide Legs 2.mp4
3 mins
ex foot ctrl 01 Seated 2f Double Pigeon Modification.mp4
4 mins
ex foot ctrl 01 Seated 2g Double Pigeon.mp4
2 mins
Seated 3
ex foot ctrl 01 Seated 3a Heels Intro.mp4
2 mins
ex foot ctrl 01 Seated 3b Heel Control 2.mp4
4 mins
ex foot ctrl 01 Seated 3c Heel Control 3.mp4
2 mins
Seated 4
ex foot ctrl 01 Seated 4a Warming Up.mp4
3 mins
ex foot ctrl 01 Seated 4b Stiffening.mp4
3 mins
ex foot ctrl 01 Seated 4c Spreading 1 orig.mp4
2 mins
ex foot ctrl 01 Seated 4d Spreading 2.mp4
2 mins
ex foot ctrl 01 Seated 4e Spreading 3.mp4
2 mins
Seated 5
ex foot ctrl 01 Seated 5a Seated Tree.mp4
3 mins
ex foot ctrl 01 Seated 5b Hurdlers.mp4
4 mins
ex foot ctrl 01 Seated 5c Pigeon Front Leg.mp4
5 mins
ex foot ctrl 01 Seated 5d Pigeon Back Leg.mp4
4 mins
Seated 6
ex foot ctrl 01 Seated 6a Slowly Kneeling 1.mp4
2 mins
ex foot ctrl 01 Seated 6b Slowly Kneeling 2.mp4
2 mins
ex foot ctrl 01 Seated 6c Slowly Kneeling Toes Tucked.mp4
2 mins
ex foot ctrl 01 Seated 6d Knee Activation 1.mp4
2 mins
ex foot ctrl 01 Seated 6e Knee Activation 2.mp4
3 mins
ex foot ctrl 01 Seated 6f Kneeling Modifications.mp4
1 min
ex foot ctrl 01 Seated 6g Kneeling ex foot ctrlercises 1.mp4
3 mins
ex foot ctrl 01 Seated 6h Kneeling ex foot ctrlercises 2.mp4
4 mins
Seated 7
ex foot ctrl 01 Seated 7a Supine Foot Check.mp4
4 mins
ex foot ctrl 01 Seated 7b Seated Foot Check.mp4
4 mins
Seated 8 routines
ex foot ctrl 01 Seated Routine 1.mp4
14 mins
ex foot ctrl 01 Seated Routine 2a.mp4
17 mins
ex foot ctrl 01 Seated Routine 2b.mp4
18 mins
ex foot ctrl 01 Seated Routine 2c.mp4
7 mins
Standing 1a Weight shifting
ex foot ctrl 02 Standing 1a Weight Shift 1 Toes.mp4
2 mins
ex foot ctrl 02 Standing 1b Weight Shift 2 Heels.mp4
1 min
ex foot ctrl 02 Standing 1c Weight Shift 3 Forefeet.mp4
1 min
ex foot ctrl 02 Standing 1d Weight Shift 4 Doubled Contact Area.mp4
2 mins
ex foot ctrl 02 Standing 1e Weight Shift 5 Lateral.mp4
2 mins
ex foot ctrl 02 Standing 1f Weight Shift 6 Adding Spine Lengthening.mp4
1 min
Standing 1a Supplement: spine lengthening
ex foot ctrl 02 Standing 1z0a Spine 1.mp4
3 mins
ex foot ctrl 02 Standing 1z0b Spine 2.mp4
3 mins
Standing 1b, practice
ex foot ctrl 02 Standing 1z1 Side Bend.mp4
3 mins
ex foot ctrl 02 Standing 1z2 Twist.mp4
2 mins
ex foot ctrl 02 Standing 1z3 Squat.mp4
2 mins
ex foot ctrl 02 Standing 1z4 Forward Bend.mp4
3 mins
ex foot ctrl 02 Standing 1z5 Half Moon Prep.mp4
3 mins
ex foot ctrl 02 Standing 1z5a Half Moon 1 Use of Props.mp4
1 min
ex foot ctrl 02 Standing 1z5b Half Moon 2.mp4
2 mins
ex foot ctrl 02 Standing 1z5c Half Moon 3.mp4
3 mins
Standing 2a Shin rolling/rotations
ex foot ctrl 02 Standing 2a Shin Rolling 1 Outer and Inner Foot.mp4
1 min
ex foot ctrl 02 Standing 2c Shin Rolling 3 Front Wt Shift.mp4
2 mins
ex foot ctrl 02 Standing 2b Shin Rolling 2 Inner Arches.mp4
2 mins
ex foot ctrl 02 Standing 2d Shin Rolling 4 Lateral Wt Shift.mp4
2 mins
ex foot ctrl 02 Standing 2e Shin Rolling 5 Sequenced or Synchronized.mp4
2 mins
ex foot ctrl 02 Standing 2f Shin Rolling 6 Tired Feet.mp4
1 min
Standing 2b, practice
ex foot ctrl 02 Standing 2z1 Twist.mp4
3 mins
ex foot ctrl 02 Standing 2z2a Side Bend.mp4
2 mins
ex foot ctrl 02 Standing 2z2b Side Bend.mp4
2 mins
ex foot ctrl 02 Standing 2z3 Squat.mp4
3 mins
ex foot ctrl 02 Standing 2z4 Forward Bend.mp4
3 mins
ex foot ctrl 02 Standing 2z5a Half Moon.mp4
2 mins
ex foot ctrl 02 Standing 2z5b Half Moon.mp4
3 mins
Standing 3a, pressing
ex foot ctrl 02 Standing 3b Forefoot Press 2.mp4
3 mins
ex foot ctrl 02 Standing 3a Forefoot Press 1.mp4
4 mins
ex foot ctrl 02 Standing 3c Forefoot Press 3.mp4
4 mins
ex foot ctrl 02 Standing 3d Minimum Effort.mp4
4 mins
Standing 3b, Practice
ex foot ctrl 02 Standing 3z1 Twist.mp4
3 mins
ex foot ctrl 02 Standing 3z2 Squat.mp4
2 mins
ex foot ctrl 02 Standing 3z3 Side Bend.mp4
2 mins
ex foot ctrl 02 Standing 3z4 Half Moon.mp4
6 mins
ex foot ctrl 02 Standing 3z5 Forward Bend (plus half moon revisited).mp4
5 mins
Standing 4a, Heels and ankles
ex foot ctrl 02 Standing 4a Heels and Ankles 1.mp4
3 mins
ex foot ctrl 02 Standing 4b Heels and Ankles 2.mp4
3 mins
Standing 4b, practice
ex foot ctrl 02 Standing 4z1 Side Bend.mp4
2 mins
ex foot ctrl 02 Standing 4z2 Twist.mp4
2 mins
ex foot ctrl 02 Standing 4z3 Squat.mp4
2 mins
ex foot ctrl 02 Standing 4z4 Front Bend.mp4
2 mins
ex foot ctrl 02 Standing 4z5 Half Moon.mp4
2 mins
Standing 5a, Spreading
ex foot ctrl 02 Standing 5a Spreading Bones of the Feet.mp4
2 mins
ex foot ctrl 02 Standing 5b Toes.mp4
3 mins
Standing 5b, practice
ex foot ctrl 02 Standing 5z1 Forward Bend.mp4
3 mins
ex foot ctrl 02 Standing 5z2a Squat.mp4
2 mins
ex foot ctrl 02 Standing 5z2b Squats (and Knees).mp4
2 mins
ex foot ctrl 02 Standing 5z3a Half Moon Prep.mp4
3 mins
ex foot ctrl 02 Standing 5z3b Half Moon.mp4
3 mins
ex foot ctrl 02 Standing 5z3c Half Moon.mp4
4 mins
ex foot ctrl 02 Standing 5z4 Side Bend.mp4
2 mins
ex foot ctrl 02 Standing 5z5 Twist.mp4
4 mins
Standing 6, Taking stock 1
ex foot ctrl 02 Standing 6 Taking Stock (meditation) 1.mp4
7 mins
Standing 7a, Gripping the floor
ex foot ctrl 02 Standing 7a Gripping the floor 1.mp4
3 mins
ex foot ctrl 02 Standing 7b Gripping the Floor 2.mp4
4 mins
Standing 7b, practice
ex foot ctrl 02 Standing 7z1 Squat and Forward Bend.mp4
3 mins
ex foot ctrl 02 Standing 7z2 Side Bend and Half Moon.mp4
3 mins
ex foot ctrl 02 Standing 7z3 Twist.mp4
2 mins
Standing 8, Tensioning
ex foot ctrl 02 Standing 8 Tensing.mp4
2 mins
ex foot ctrl 02 Standing 8z.mp4
4 mins
Standing 9, Taking stock 2
ex foot ctrl 02 Standing 9 Taking Stock 2.mp4
4 mins
z closing notes
ex foot ctrl 02z0 Intent.mp4
4 mins
ex foot ctrl 02za Stability.mp4
4 mins
ex foot ctrl 02zb Flexibility.mp4
7 mins
ex foot ctrl 02z0 Talk_ Intent.mp4
4 mins
ex foot ctrl 02za Talk_ Stability.mp4
4 mins
ex foot ctrl 02zb Talk_ Flexibility.mp4
7 mins