The first days of May have come in with such lightness and warmth that the city of Toronto seems to have stepped out of a bad mood and into a happy dance. Putting a “spring in your step” is easy when the season changes like this. Joggers are out in force, bicycles are in abundance and the sidewalk patios are happening. Layers of clothing come off, footwear is lighter and socks are negotiable.

Ah, but it was only a week or so ago when residents of this fair city were dragging their heels. In terms of fitness and the science of the body, something as seemingly simple as articulating your ankle joint with awareness and care can be just what your body/mind/spirit needs to awaken a joyful surge of vitality. As a Nia teacher, I am trained to observe people at a glance with how they do the various moves in a Nia class. As a Nia trainer I’ve learned to observe people in their dance through life. What are the movement choices they are making as they walk out of the dance studio and onto the street?

Fully aware, fully grounded

Placing attention from time to time on the way we stand and the way we walk is a little like flossing our teeth – a fairly quick activity that has long-term benefits for overall wellness. The body very naturally creates a heel-to-toe rolling action when we are walking and the 7,000+ nerve endings associated with the feet predispose us to a great sensory connection to the earth beneath us. However, as people move further and further in age from their first step, the lovely energetic roots of connection to the earth can get a little sparse. Preoccupations with stresses of the mind or heart cause us to either worry about the past or obsess about the future. A nourishing, primal grounding into the present moment is available with every step we take and a moment for quiet reflection is available whenever we are standing still.

Imagine yourself walking…. When you fully flex your ankle as you step you are conditioning both the calf muscles and the shin muscles (flexibility and strengthening). When you sense for breadth and length through the bones of your feet as you roll through the foot (26 bones in each) you create greater stability. When you fully push into the earth with the balls of your feet, first one and then the other, you activate a wonderful lengthening of the leg up into the hip socket, providing conditioning right up into your core through the psoas muscles.

Now imagine yourself standing still… With both feet comfortably underneath you, pay attention to where your weight is on your feet (front, back, in, out?) Imagine a three-pronged plug on each foot – two prongs across the ball of your foot and one at the heel – and with knees soft, gently imagine sending energy into the earth through all six prongs. Tweaking our attention for a moment to become body aware is wonderful for our nervous system health.

That is where I apply my favourite expression, “Root to fly!” When we truly sink into the earth and the present moment, then push into the earth to propel ourselves forward, that’s when the upper body has the stability and support underneath that it needs to open, soften and ultimately sense the simple joy in being alive, here and now. I find my breathing deepens, my mind thinks more clearly and any emotional drama subsides.

Stepping out, your way

You can try this gentle walking and standing meditation for yourself.  Take to the nearest green space, or simply get up from behind your desk and become aware of your feet and entire body as you connect, stand, stretch and move. To truly put a spring in your step, perhaps you might sign up for a movement class – there are so many options to choose from, from yoga and Alexander Technique, to belly dance, Zumba and Nia. You can also opt to move, instinctively and freely, to your own favourite tunes in your living room.

Regardless of the weather, the season (or whether the Toronto Maple Leafs are winning) I can put a spring into my step and find my happy dance – the joy and benefits of movement are always available to us. So step out and join me in this natural high. And we haven’t even turned the music on yet!

Join Martha Saturday, May 11 at 9 am or 10:30 when she will be joined by Triund, a trio of musicians who will help you root and fly with their grooves and tunes.

Martha Randall is a passionate teacher who loves to share in the creative possibilities that movement provides for expression, discovery and self-healing. Martha’s 35 years of experience as a movement artist and teacher ensure that the classes and training sessions she leads are thoughtful, energetic and playful. Martha teaches the Nia Technique , a dynamic body-mind-spirit fitness practice combining martial arts, dance arts and healing arts, and is part of the Nia Training Faculty. To learn more, visit Martha’s website .