Lower Leg & Talus Anatomy

Overview of Roots Training

Title Slide
Ganesh Mantra
Rooting our Awareness: It encompasses both Physical roots and Subtle roots. The physical roots symbolize our connection and integration with our surroundings, akin to how the roots of a plant allow it to bond with the earth. While we humans are not physically planted into the ground, we possess unique ways of interacting with the earth and gravity, which endow us with the ability to remain grounded and stable in our day-to-day lives.

On the other hand, our subtle roots pertain to our consciousness or awareness. In the context of Shambhava, it guides us in learning how to anchor our awareness.

As Babaji imparts: “The Shambhavi Mudra is learning how to see inside with your eyes open. My name is Shambhavananda. It means to be entirely immersed in your Inner Self while all five senses are fully operational. You can't just shut your eyes to the world and what's in it. Closing your eyes and daydreaming might be easy, but being present in the here and now requires more effort. You must understand how you relate to the external world. Being more in touch with your heart won't hinder you. Rather, it will enhance your awareness and alertness to what's happening around you. If you can manage to keep both your heart and eyes open, you will perceive a different world, a reflection of what you've created for yourself. And if you're fortunate, you might discern the illusion it symbolizes.” (SP, 53)

Babaji's words elucidate a profound teaching that emphasizes inner awareness and being fully present in the world. The Shambhavi Mudra, a practice of seeing inside with open eyes, symbolizes the journey towards self-realization and connection with one's inner self. Babaji encourages us not to detach or escape from the world but to engage with it fully, with open hearts and eyes.

He guides us towards being more conscious of our relationship with the world, enhancing our perception and understanding. By remaining in touch with our hearts and keeping our eyes open, we can see the world differently, recognizing our creations and possibly discerning the underlying illusions.

This teaching encourages a deep connection with oneself while also fostering an acute awareness of the external world. It promotes a balanced and enlightened way of living, being firmly rooted in the present moment, and fully embracing both the inner and outer realities.
Flip the Paradigm: From the standpoint of meditation, our objective is to learn to anchor our attention within our hearts, in pure awareness, all while engaging simultaneously with our external life situations. This is unquestionably a lifelong undertaking, but it's one that we can undoubtedly refine throughout the course of this training. Grounding your awareness in your physical roots will literally guide you down the path to grounding your awareness in your heart—these are not two separate practices but rather two distinct aspects of the same journey. We utilize the physical to unveil the subtle. That's the genuine potential of this training: rooting your physical body as a means of firmly planting your awareness within.
Training Goals on the Mat: During this training we will embark on an exploration of Four key aspects of the physical body's roots, delving into the profound connection between our structural foundation and our daily movement.

Finding Our Feet: Our feet, more than just the means by which we traverse the earth, are a significant gateway to our bodies. With sensory receptors as abundant as in our hands or face, the feet act as a vital passage for all fascial lines. Though often confined or neglected, some movement experts regard the feet as our greatest evolutionary asset, fundamental to our connection and interaction with the world.

Reconnecting Our Back Line: The second root of our physical being lies in the superficial back line, the group of muscles stretching from the soles of our feet to the crown of our heads. Comprised of slow-twitch endurance fibers, akin to roots themselves, this muscle team serves a powerful and constant role in our movement, unfolding us from our fetal position. It silently supports everything we do in front of us - driving, talking, walking, carrying, and more. With mindfulness, we can learn to let this foundational support guide us through the activities of our day.

Floating Our Core: Beyond standing and the frontal operations of our body, we are complex three-dimensional beings that navigate intricate spatial patterns. Our movements are rarely simple or isolated; they intertwine in various ways. It's here that our internal root system comes into play, the core. This coordinated center maintains space within the body and offers the freedom of movement, anchoring us from the inside out.

Supporting Our Multi Dimensional Hips: Upon unraveling these three root foundations, we will extend our focus to the dynamics of the lower body—specifically the hips. We will study their flexion and extension, abduction and adduction, and internal and external rotation. Our exploration in the hips will seek a delicate equilibrium of sthira (stability) and sukha (comfort). Though the tendency may be to push the range of motion in the hips, we may discover that what we truly need is greater support, heightened awareness, and a thoughtful reassessment of our movement objectives.

Through this training, we aim to illuminate these complex layers of our physical roots, fostering a deeper understanding and alignment that can inform our practice and our lives.
Training Goals on the Cushion: Grounding through Walking Meditation: As we embark on a journey to rediscover the roots of our movement, our exploration extends beyond the physical to the profound roots of our awareness. Yoga transcends mere physical postures (asanas); it is an interwoven practice of the physical and the subtle. Our growth flows from the physical roots to the subtle consciousness, and one significant method we will apply in this training is through walking meditation. More than a simple exercise, walking meditation allows us to feel and connect with the roots of our awareness. It aligns our physical existence with a more profound internal mindfulness. By focusing on our feet, the very gateways that tether us to the Earth, we not only learn about them physically but also invest our attention into them, transforming them into conduits for a quieter mind. Our time will be devoted to unraveling the layers of walking meditation, transcending it from mere novelty to a vital part of your internal work—a practice that will accompany you wherever you go.

Witnessing - The Silent Roots of Awareness: As we cultivate a connection with our feet and ground our awareness, we pave the way for an even more profound meditation subject—the witness state. This state is not merely a principle in meditation but a way of being that transcends the physical body. The witness state represents the yogic tradition's approach to helping us discover the silent and subtle roots of our awareness. These roots don't reside in the feet, back, or core, but are the unseen force behind everything we say, see, do, and feel. This foundational awareness, often referred to as the "Turya State," is termed 'the ground of all awareness.' By practicing witnessing the ebbs and flows of our minds and learning to step back from our tendencies to over-engage in daily activities, we grasp a tangible understanding of this transformative state of existence. Far from rendering us less functional, this level of detachment shapes our very definition of functionality.As we ground our awareness in the feet we will be laying the foundation for a even more grounding meditation topic, the witness state. The Witness practice is both a meditation principle, as well as a way of being. The witness is the yogic tradition’s way of helping you find the silent subtle roots of your awareness. These roots are not in your feet, your back, or your core, per se, but are exactly behind everything you say, see, do and feel. This foundational aspect of awareness is described as ‘the ground of all awareness’ and is often called the “Turya State”. By learning to witness the coming and goings of your mind, as well as learning to step back from our tendencies to over-do our daily activities, we can gain a visceral understanding of this truly transformative state of being. As we will see, this level of detachment doesn’t make us less functional, but literally defines what it means to be functional at all.

Circular Breath: The Path to Spiritual Growth: As elucidated in Dharana 5 of the Vijnana Bhairava, the path to spiritual growth is a nuanced journey inward before rising upward. There's an eagerness among students to ascend first, which may result in an imbalance. However, by patiently rooting awareness and establishing steadiness, the natural upward ascending energy of spiritual growth can be unleashed. This philosophy is embodied by the Shambahvananda school's teachings on circular breath, a practice requiring dedication from the practitioner. Through this commitment, the practitioner refines their internal energy and sets the stage for the energy's upward rise within the spine.

Passed down from Swami Rudrananda to Sri Shambhavananda, to your teacher, and ultimately to you, this practice holds a venerable position in the ShambhavAnanda tradition. Its classification as an advanced practice reflects the requisite steadiness of mind and the persistence that usually evolves over time with consistent daily practice. While this practice demands a certain level of maturity, our guidance will be fashioned in a manner that encourages all practitioners to edge closer to this subtle experience. This approach opens the door for those desiring to delve deeper, fostering the continuation of their individual journeys.
Fun Facts About Feet • Understanding the Complexities: As Sensitive as it Gets: Your feet are incredibly sensory-rich, boasting as many neurons as your hands and face. This neural network lends a unique sensitivity to our base.

The Key to Walking: Equipped with a combination of connective tissue and extra-thick sensors, feet enable an astonishing degree of data collection and coordination. This complex structure is responsible for the intricate balancing act known as walking.

Gateway to Movement: Serving as home to all 5 Major Fascial families, the feet are quite literally the crossroads of every conceivable form of movement. Their structure is a roadmap for how we are designed to move.

These fun facts highlight the extraordinary complexity and importance of the feet in our daily lives and the myriad ways they influence our movement and connection to the world.
Exploring the Feet: The Ankle & Beyond: The ankle begins with the shins. Comprising two primary bones, the tibia (shin) and fibula (hidden), these bones taper out at both ends to form the knee and ankle.
Tibia: A hearty bone, with a deep socket on both sides. Today, we're focusing on the deep groove at its bottom and the protrusion at its end. The medial aspect of your ankle is the tibia bone itself forming this socket, known as the medial malleolus. Feel it!
Fibula: Delicate yet vital, shaped like a violin bow. It forms the outside of your ankle, stabilizing the tibia and supporting its weight-bearing nature.
Inside the Ankle: A Complex Joint: The ankle is not merely a simple joint but a complex combination of five bones. Two of these bones, the tibia and fibula, form the top of the socket known as the ankle. In the middle, there's the talus, a very intricately shaped bone that's synonymous with what we commonly refer to as the ankle. However, this bone remains untouchable when we touch the ankle, as it's deeply nested within sockets and tissue.

Let's explore the different perspectives to gain a comprehensive understanding of the ankle:
Posterior View: This angle provides a clear picture of the ankle's primary function as a hinge joint. It flexes and extends over a flat superior surface. Interestingly, the rotational movement of our ankle originates from connections at the bottom of the talus, something we'll explore shortly.

Anterior View: Looking from the front, we again notice the hinging superior surface, along with the malleoli of the tibia and fibula. Together, these elements form the top of this flexible joint.
Lateral View: From the side, the talus's unique shape comes into focus, eerily resembling a Dutch wooden clog. Could this form have been intuitively understood and expressed culturally?

This exploration of the ankle joint through different angles uncovers the intricate architecture and dynamic functionality, making us appreciate the intelligence of our body's design
Keystone of the Arch: While it might not be immediately apparent when you glance down at your feet, the talus bone actually resides at the peak of the arch of your foot. Yes, even though it seems to be situated at the back of your foot, this is the reality. The keystone in any architectural structure is the critical point that shapes and sustains the entire arch. Eric Franklin illustrated this principle in his text on alignment imagery. This insight leads us to understand that the placement of our ankle might be the essential key to activating the arch of our foot holistically, from the inside out.

Let's explore this together:

TRY IT: We can utilize the talus to discover balance in our feet by gently rolling them inward and outward until we locate a point of equilibrium. To begin, bring your fingertips just below the tibia and fibula, the ankle bones that encompass the true ankle, the talus. Gently rock the ankle side to side, paying attention to how this motion influences your arch. Try to pause for a moment in a position that feels harmonious and centered. Take the time to observe how your arch appears and feels in this balanced state. This practice may reveal a newfound connection to your foot's inherent architecture and grace.
Ankle Dynamics in Dorsi & Plantar Flexion: The talus bone is shaped to enable dorsi and plantar flexion, allowing the foot to hinge forward and backward. The movements of inversion and eversion in the foot actually stem from the joint below the talus, specifically its connection to the heel, something we will explore later. For now, let's engage with the primary hinge of the joint.

Exercise: Pay attention to the tendency to pronate when dorsiflexing, and to supinate when plantarflexing. This pattern emerges because the muscles along the back line of our body aren't fully participating in these movements. To bring support from within, we can add a simple arm lift, integrating it with our dorsi and plantar flexion to move in a more connected and supported way. Give it a try: dorsiflex and plantarflex while lifting your arms and talking. How does this feel, and what can you observe?
Soleus Engagement: When you lift your arms, you engage the soleus muscle, a profound and substantial calf muscle situated beneath the gastrocnemius. You might feel this as a "brightening" of the calf region.

While the gastrocnemius muscle connects across the knee joint, the soleus is specific to your shin and foot. Think of it as a core stabilizer for your ankle.

The primary function of the soleus is plantar flexion, but it also plays a vital role in preventing the shin from swaying forward. Imagine if you were to sculpt yourself with your arms lifted; you would need a brace on the back of the foot to keep the sculpture from falling. That's precisely the role the soleus is playing, pulling down from the back of the calf.

But this understanding extends beyond just the soleus muscle. When you lift your arms consciously, it can create an integration throughout your entire back line. This unifying effect results in a full-body "rooting" sensation, one that goes beyond merely pressing the feet into the mat. It's about a deeper connection and stability within the body.
Ankle Dorsiflexion & Functional Movement: The human body's ability to move and perform daily tasks is largely dependent on the intricate coordination and flexibility of various joints and muscles. Among these, the ankle's dorsiflexion plays a significant role in functional movement. In this examination of dorsiflexion, we'll explore its essential requirements across a spectrum of activities, including walking, running, squatting, and jumping, and the potential impacts of limited dorsiflexion on overall body mechanics.

Walking, one of the most fundamental human activities, requires 10-20 degrees of dorsiflexion. This range allows for the foot to move in a way that supports a natural and comfortable gait. Running, a more demanding task, requires an increased range of 30 degrees of dorsiflexion to accommodate the higher force and pace.

Squatting, an action involved in numerous daily tasks, requires even more dorsiflexion, around 40 degrees. This range is crucial for maintaining balance and form during the squatting motion, whether it's during exercise or simply picking up an object from the floor.

A more complex and high-impact activity, such as landing mechanics in jumping, reveals the potential hazards of dorsiflexion deficiency. A lack of adequate dorsiflexion may lead to an increase in knee valgus moment (rolling in), followed by decreased knee flexion. Such imbalances have been associated with ACL injuries, illustrating the importance of proper ankle mobility.

However, the implications of limited ankle dorsiflexion extend beyond the ankle itself. The body often compensates for such limitations by shifting the strain to other joints, such as the knees, hips, and lower back. Over time, these compensations might lead to discomfort or more serious injuries.

One overlooked aspect that contributes to all these movements is the healthy big toe flexion. It plays a supporting role in providing stability and balance, and its function is integral to the overall health of the foot and ankle.

In the context of modern living, where these movements are essential, yoga emerges as a vital practice to enhance dorsiflexion. Through mindful stretching and strengthening, yoga can help increase this range of motion, supporting the ability to walk, run, squat, and jump safely. This not only promotes physical health but also underlines the interconnectedness of the body's components, showing that even a seemingly small aspect like ankle dorsiflexion has far-reaching effects on our overall well-being.

Dorsiflexion is not merely a term confined to the anatomy textbooks; it's a practical, everyday necessity that affects our quality of life. Understanding and nurturing it through practices like yoga can lead to a more balanced and injury-free life, allowing us to engage with our world in a healthy and harmonious way.

KonalaniJanuary 16, 2022Comment