In Sanskrit, "pada" means "foot" and "bandha" means "lock". Working with Pada Bandha adds a unique richness to an asana practice. It works with forces in opposition, utilizing a deeply grounded support through the feet along with an energetic expansion up the legs, to create a functional, structurally sound, and stable buoyancy in the body.
Anatomy of Pada Bandha
Goals
Create even weight distribution throughout the foot
Build a strong foundation for standing poses
Center, stabilize, and balance the body
Strengthen the arches of the feet
Engage and tone the muscles of the lower body
Alleviate postural discomfort in the feet, legs, and lower back
Technique
Begin standing
Lift toes, spread them wide, and plant them down firmly
Identify points of stability of each foot (big toe mound, little toe mound, the point between both corners of the heel)
Ground down through points of stability
Lift through the central arch of both feet and draw energy upward