LESSON 7: Finding Your Feet 2

In walking, the relationship between pelvis and feet is critical to a smooth, comfortable stride. In LESSON 6, we explored these movements by bending the knee as the heel lifts. In this variation, we'll keep the leg straight and notice how the pelvis adjusts to the restriction. Which is correct? Both! Walking is a complex movement that requires the pelvis to move in several directions simultaneously -- think gyroscope!

TO BEGIN:

Stand with your feet about 6 to 8 inches apart (about as far apart as your hip joints). Stand so your feet are parallel. If you feel a bit unsteady, feel free to stand slightly less than arms length behind a chair letting your hands rest lightly on the chair back for support. Be conscious of allowing your hands to rest lightly without gripping. Notice where you take your weight on your feet. Is it more on one foot than the other? More to the front or back of the feet? More to the inside or outside?

DO:

1. Very slowly make a small movement of lifting your Right heel. Do this so the heel lifts very simply and gently from the ground. Let the knee remain straight, that is do not bend the knee. Let the movement of lifting be very small. How little effort can you use? Repeat this several times then pause to rest.

2. Place your Right hand on the front of your Right thigh. Keeping your feet on the floor (do not lift either heel) begin to slide your Right hand down the front of your Right leg and then back. Move very slowly noticing when you begin to bend and what your pelvis does as your hand moves down and up your leg. Do less than you know you can do, in other words stay in your range of comfort. Repeat several times then pause to rest.

3. Place your Right hand on the front of your Right thigh. This time, as you slide your Right hand down the front of your Right leg, very gently lift your Right heel. Keep your leg straight as you lift the heel, do not let the knee bend. What happens to your pelvis? Repeat the movement several times then pause to rest.

4. Repeat 1 - 3 on the Left side.

5. Walk around a bit and see what that is like. Does your gait seem smoother?

NOTICE:

How did sliding your hand down your leg affect the movement of your pelvis? Which direction did the Right side of your pelvis move as you lifted your Right heel? What did the Left side do? Can you sense a bit of "walking" in the movement? When you've experimented with both sides, notice how you take your weight on your feet. Is it different than when you started? Do you feel taller/shorter?