First, the Anatomy . . .
|Peroneus longus (and brevis in light blue).|
After you have engaged the tibiali anterior to release the gastroc/soleus muscles and lower the heels towards the floor (as described in a previous post), gently engage the peroneus longus and brevis by pressing the ball of the foot into the mat. Then activate the tibialis posterior to distribute the weight across the foot to the outer edge. Place the fleshy parts of the toes onto the mat. I will sometimes engage the peroneii before I draw the heels to the floor. Then I activate the tibiali anterior to bring the heels down. I finish up with the tibialis posterior to spread the weight across the bottoms of the feet and dynamize the arches. Feel how this stabilizes the feet and ankles.
Remember about portability of techniques between asanas. Once you get a feeling for this in Dog Pose, try it in Trikonasana and other standing poses.
Check back for the next post where I’ll illustrate how to move this balancing of forces up through the knees and into the hips to strengthen the muscles of the thighs and align the knees. Be sure to visit us on Facebook for your free poster and e-book!!
Namasté,Ray and Chris