Let your Toes heal your Knees 11-2-25

Yoga By Dayna

Healing One Body at a Time

Yoga By Dayna: Tantalizing Toes

November 2, 2025 | Lakeway/Steiner Ranch Area

Welcome to Fall and the Fall back time change! This month, we're focusing on an often overlooked connection in our body that could be the key to relieving your knee pain. Plus, check out our updated class schedule and a mindful perspective on receiving feedback without cringing.

Start with the toes:

How Your Feet Can HealYour Knees 

Weak feet

Did you know that knee pain often originates from weakness in your feet?  During my Yoga Therapy training with Linda Lack, Ph D, of Thinking Body, Feeling Mind, Los Angeles, CA, I was struck by the thought that, as we have evolved from four walking limbs to two, we have almost lost the ability to utilize our pinky toe. 

Lift Your Arches

Our pinky toe is responsible for helping us land our foot solidly on the pavement when we walk.  The Peroneus Tertius muscle lifts the pinky side of the foot.  Without strength in this muscle, our feet tend to roll inward.  Two other important muscles, the Peroneus Longus and the Tibialis Anterior create a stirrup under the foot to lift your arches.  When these muscles aren't used,  our knees often rotate inward and create painful pressure on the knee joint.  Got knee pain?  Start with the toes!

Get Help with Yoga Therapy

Yoga therapy offers a powerful solution by addressing the root cause rather than just treating symptoms. Through targeted poses and movements, we can rebuild foot strength, restore proper arches, and realign the entire leg for improved stability and reduced knee pain.

Learn More

Try These Foot-Strengthening Exercises Today

• Toe Lifts: While seated, keep your heel on the ground and lift just your toes.

• Toe Spread: With feet flat on the floor, spread your toes as wide as possible,

• Foot Rolls: Roll feet inward and outward to massage the transverse arch.  Roll onto your toes and onto your heels

• Mountain Pose Focus: When practicing Mountain Pose, press all four corners of your feet into the ground to activate the arches and your quadriceps.

For personalized guidance and deeper work, consider booking a private session where we can develop a custom routine for your specific needs.

Book a Session

Yoga and Pilates Classes at Yoga by Dayna This Week

Join us for classes designed for all levels. For tailored attention to your specific issues,  book a Private lesson with me this week.

Monday

9:15 am Judy & Andy (CoreFirst)

10:30 Christine (Chair Yoga +)

12:00 PM - Deep Stretch Yoga (in the studio and virtual)

1:30 Jim & Angela (Chair & Wall)

Tuesday

10 am Christina (CoreFirst+)

10:15 New! Mat Pilates for All (in the studio and virtual)

11:30 am Judy & Andy

(Customized Yoga)

1:00 pm Schatz Study Group

2:30 pm Susan (Custom Yoga)

Reserve Spot

Wednesday

9:00 AM - Carol & Chris (Yoga+)

10:30 Jenny (Special Yoga+)

2 pm OPEN for booking now

3:30 pm OPEN for booking now

Thursday

9 am Christina (CoreFirst+)

Travel Day

Friday

10 am Michael (Yoga Customized)

11:15 am OPEN for booking now*

12:30 pm OPEN for booking now*

*Virtual lessons available only

Reserve Spot

New Private "Targeted Therapy" Session Package Available

We're excited to announce our new "Targeted Therapy" package specifically designed for those dealing with knee, foot, or ankle issues (and anything else you need). This package includes three private sessions focused on assessment, custom exercise design, and progressive strengthening to address your specific concerns. Book your package by November 7 and receive 2 complimentary Pilates Mat or Deep Stretch class passes free. (Value $40)

Book Package

Feedback as a Gift

When we receive feedback, it's easy to feel criticized or defensive. Yet what if we could shift our perspective and see feedback as a gift? Someone offering their observations is providing valuable information that can help us grow. At the same time, we sometimes need to get things off our chest.  Whoever is willing to listen to us gives us the gift of listening without judgement. However, we should respect the listener (and their time) and not "throw up" every negative thought on them.  That's not really fair to the listener's well-being.  It's important to gather our thoughts ahead of time and try to keep the one way dialogue succinct. 

In summary, next time you receive feedback, try taking a deep breath, saying "thank you," and considering what gems of wisdom might be hidden within it. If you're the one "sharing" your thoughts, be gracious, give thanks, and be succinct.  This simple mindset shift can transform criticism into opportunities for positive change.

Wishing you strength from your feet up, Dayna

Yoga By Dayna

Bringing balance to body and mind