FOOT AND LEG CHANNELS/CIRCUITS
1. Stand in Mountain Pose, feet slightly apart. Exhale into standing forward bend.
2. With your thumbs, press down firmly on the bases of the big toes. Be sure you’re pressing on the bases of the toes, not the toes themselves. As you do this, imagine the big toes lengthening forward toward the front of the mat.
3. With your fingertips, stroke back from the big toe bases to the inner heels. Repeat several times.
4. From the inner heels, stroke up along the inner legs to the base of the pelvis. Repeat several times.
5. Now bring your hands to the back of your pelvis. From here stroke out across the sacrum, over the outer hips, and down along the outer legs to the ankles. Repeat several times.
6. From the outer ankles, stroke forward along the outer feet asnd lengthen the little toes forward to the front of the mat.
7. Now rest your hands on the floor and imagine the entire leg circuit = bases of the big toes > inner heels > up the inner legs to the pelvis > “through” the pelvis to the sacrum > spread across the back of the pelvis > over the outer hips > down the outer legs to the ankles > forward along the outer feet to the little toes.