Tripod

The Tripod
by Lawrence Wm Goldfarb, PhD -Feldenkrais Trainer and Director of Mind In Motion

Check-in.  Walk around in bare feet and notice the support and swing phases of your legs and feet in
walking. Especially pay attention to the sequence of weight transfer through the sole of each
foot. Notice where you landing on each heel, the path of where you shift your weight forward
through the foot, through to the push off point and how that may be different on each foot. At
first, you may want to slow your pace of walking to notice the pathway of pressure through
the sole of each foot, then go back to your normal walking rhythm and see if you can still sense it. Then find comfortable place to lie on the floor.

Lying supine, bend both your knees and place your feet flat on the floor.
Notice the parts of the tripod:  the heel, the ball of the foot under the big toe and the ball of the
foot under the little toe.

• How is the tripod of your left foot contacting the floor?  
• Compare with the tripod of your right foot. 
• Slowly lift your left big toe and inner ball from the floor.  
• Do you notice what happens with your left lower leg?  
• Do you notice what happens with your left knee? 

            Repeat the movement many times, very gently. Pause.

• Slowly, lift your left little toe and outer ball from the floor.  
• What happens with your lower leg?  
• What happens with your left knee? 
• Repeat the movement many times, very gently. 
• Rest, allowing your legs to stretch on the floor if you would like. 
• Return your knees to the bent position. 

Slowly, lift your left heel from the floor many times.

• How does the lifting of your heel change the contact the front of your left foot makes with the floor?  Pause.  

Now lift your left heel and the inside of your foot many times.

• How does this movement change the contact the front of your left foot makes with the floor? Pause.  

Lift your left heel and the outside of your foot.

• How does this movement change the contact the front of your left foot makes with the floor? Pause. 

Lift your left big toe and inner ball from the floor.

• Is this movement easier now?  
• Can you repeat this movement without dropping your knee? 

Lift your left little toe and outer ball from the floor.

• Compare this movement with before.
• Let your left knee drop slowly in towards your right knee.  
• Keep your left foot flat on the floor & keep your pelvis relatively still.  
• How far can you move without straining? 

            Repeat this movement, within the range of comfort, many times. Rest.

Let your left knee drop slowly out, to your left.  Keep your left foot flat on the floor & keep your pelvis relatively still.

• What happens with your lower leg? 
• Pause for a moment. 
• Let your left knee move right and left, still keeping your foot and pelvis flat.  
• Where is this movement occurring? Rest. 

Let your left knee move the left as far as is easy for you and stop there.

• Keeping knee to the left, lift and lower the outside of your left foot.  
• Return to your leg and foot to the neutral position.  
• Let the outside of your foot lift and then let your knee move to the left.  
• Reverse this movement  (move your knee and then your foot) to return.  

Repeat this movement leading with your knee. Rest.

• Let your left knee move the right as far as easy and stop there.  
• Keeping your knee to the right, lift and lower the inside of your left foot many times.  Return to neutral.  

Let your knee move to the right and then let the inside of your foot lift.

• Reverse this  movement (move your foot then your knee) to return to the beginning position. 
• Explore these variations with your right foot:   
• Pressing each part of the tripod.  
• Move your right knee in and out, without any foot or pelvic motion.  
• Move your right knee with your foot, both with your foot leading and with your knee leading  the action.  

Remember to pause between each variation. Rest. Now explore the various combinations:  
Move your right knee to the right and then move your left knee to the right, while keeping
both of your feet flat.
Return to the neutral place.

• Repeat this movement many times, both with your feet following and with your feet leading the motion.  
• Gently roll your right foot onto the inner side and your left foot onto the outer side keeping your knees neutral. 
• Repeat this motion with your knees following and your knees leading.  

Pause between variations.

• Repeat these movements and combinations, rolling your feet in the opposite direction. Rest. 
• Coordinate the motion of your feet and legs with pelvic rolling:   
• Repeat the movements of your feet and legs, going right and left while keeping your pelvis still.  

Then return to this movement with your feet leading, your knees following, and then your pelvis following.

• Continue this movement with your pelvis now leading the sequence. Rest. 
• Lie supine with your arms at right angles to your torso.  
• Trace a half circle with your right arm over your head, keeping your hand on the floor throughout the motion.  
• Coordinate lifting your right shoulder with movement of reaching to the left.  
• Coordinate turning your head to the left with reaching to left. Rest. 

Repeat with the overhead half circle with your left arm.
Rolling variations:

• Start with your feet and roll sequentially onto your left side, allowing your knees, pelvis, back and head follow the movement of your feet.  
• Reverse the movement to come onto your back then repeat it your right. 
• Repeat this movement of rolling from side to side many times, keeping the motion sequential and smooth. 
• Pause. Then return to the motion, but start with your head and let the movement progress sequentially to your feet. 
• Rest, comparing contact with check-in. 
• Standing, walk.  
• Notice your tripod in the support phase.  
• Notice your tripod in the heel strike.  
• Notice your tripod in the push off.  
• How does contact travel across the bottom of your foot? 
• How do these sensations differ from what you felt at the beginning when you checked in with  walking, before you did the lesson? 
• What does this new organization of your feet and legs allow you to do in everyday actions?