Lecture Notes: Toe Movement Exploration Tutorial

Introduction

• Mini practice tutorial for exploring familiar movements through toes.
• Related concepts discussed in May 2023 member meetup.
• Focus on understanding movement and connection through toes.

Initial Setup

• Lie on your back.
• If you have flat or pronated feet:
  • Turn feet slightly outwards.
  • This helps in feeling motion up the chain.

Awareness and Contact

• Notice contact points with the ground.
• Observe spaces between you and the floor.

Big Toe Movement

• Focus on your big toes:
  • Imagine them longer, capable of spinning.
  • Spin big toes counterclockwise and clockwise.
  • Conceptualize the spinning action; imagine someone physically spinning your toes.
  • Observe leg, pelvis, spine movements: side bending, rotation, extension, or flexion.
  • Important: Visualize the action even if there’s no visible motion.

Second Toe Movement

• Focus on the second toe:
  • Bend the second toes (yaw motion) like the nose of an airplane.
  • Yaw right and left.
  • Observe how the motion communicates up the body chain.
  • Notice movements in legs, pelvis, spine.

Combined Toe Movements

• Combine both actions:
  • Spin big toe and bend second toe simultaneously.
  • You may focus on one leg or both at the same time.
  • Observe any changes in bending directions during spinning action.
  • Notice the effect on spine movement: rotation, side bending, flexion, extension.

Conclusion and Practice

• Notice contact with the ground post-movement.
• Explore these movements over the week:
  • Experiment with different foot configurations.
  • Vary positions of feet, ankles, and leg distance.
  • Focus on control and coordination from toes.
• Encouragement to share comments, questions, and discoveries.