Build your foundation from the ground up.

GOAL: Activate the deep foot muscles while connecting your foot to your legs, pelvis and core.

1. Find your tripod: Maintain contact through your heel, big-toe base and little-toe base.

2. Soften your knees: Keep a slight bend in your knees without allowing them to collapse inward.

3. Dome your arch: Imagine drawing the ball of your foot toward your heel until your inner arch gently lifts. Maintain long, relaxed toes without curling, clawing or lifting them.

4. Connect your centre: Gently tuck your tailbone and lightly draw your lower core in and up.

5. Stack and breathe: Soften your ribs toward your pelvis, widen your collarbones and gently nod your chin. Breathe into the sides and back of your body.

6. Hold + release: Maintain the connection for 5–10 seconds, then slowly relax the arch without losing your tripod.

7. Progress: work into one leg stance challenges, connect to your tripod / short foot when training and throughout day to day life.

YOUR DOSE: 5–10 holds of 5–10 seconds.