Numbness in the lower extremities, including the toes, may be a sign of poor circulation or peripheral nerve damage. Talk to your doctor about the numbness, and ask about exercises that may help improve the situation or your overall physical health and wellness. A gentle, low-impact exercise routine such as yoga may help increase your circulation with a variety of popular poses and positions. Talk to your doctor about yoga poses to avoid if you've been diagnosed with high or low blood pressure.
Circulation
Improve overall circulation to your feet by performing positions like the triangle pose and inverted poses, suggests Holistic Online, founded by Dr. Jacob Mathew. Improved circulation may help prevent swelling or soreness and pain caused by inadequate blood flow. Movement and stretching may help reduce pressure or compression against nerves or nerve root endings, relieving sensations of numbness.
Triangle Pose
Called utthita triknosana, this pose stretches and stimulates organs and muscles in the body and stretches the spine, often alleviating pinched or compressed nerves that result in numbness in the toes. Beginners can perform this pose with their backs against a wall, stretching the arm over the head at ear level instead of reaching toward the ceiling. Stand with your feet wide apart, your left foot pointed toward the left and your right foot pointed in front of you. Exhale and bend down over your left leg. Grasp your left leg with your left hand at the knee, calf or ankle level, whichever is easiest for you. At the same time, turn your head toward the right, looking up toward the ceiling while raising your right arm upward. Hold the position for 30 seconds and then slowly return to your starting position. Repeat on the other side.
Reclining Twist
An effective pose for improved circulation and a spine stretch that relieves tight muscles, pinched nerves and improves lower body circulation can be performed by doing a reclining twist. Lie on the floor on your back, knees bent. Stretch your arms to the sides at shoulder height. Slowly turn your head to the left while lowering your legs, knees together, to the right toward the floor. Lower your knees as far as you can without pain. Hold that position for five to 10 seconds and then turn your head so you can see the ceiling, raising your knees back to your starting position. Repeat the process on the other side.
Plow Pose
The plow pose, or halasana, is an example of an inverted pose. Check with your doctor before attempting this pose, especially if you have hip or spine issues. Lie on the floor, a folded blanket beneath your shoulders and upper back. Press your arms into the floor down by your hips and lift your legs upward, keeping them close together. Slowly continue to pull your legs toward your head, lifting your buttocks and hips from the floor. Bring your legs over your head until you can touch your toes to the floor. Slowly return to your starting position, sucking in the abs and pressing downward on the floor with your hands. This takes some practice, so perform the move in small increments as your spine, hips and shoulders stretch.
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