Your feet support the entire weight of your body as you move throughout the day. Reward your feet with yoga toe stretches to provide relief and rejuvenation. Stretching exercises are most helpful when you perform them daily. Stretch at the beginning of the day to awaken your feet or at the end of the day to relax them.
Hero Pose with Toe Stretch
Stretch all of your toes at once from a hero pose. This toe stretch lengthens the sole of your feet and stretches the bottom of your toes. Kneel on the floor with your hips on your heels, but instead of sitting with the tops of your feet in contact with the floor, turn your toes under and lift your heels. The bottoms of your toes remain in contact with the floor during this stretch. Maintain the stretch for 15 to 20 seconds.
Big Toe Pose
Begin in a standing tall position with your feet underneath your hips. Make "peace" fingers with both hands by holding up your first and middle fingers and holding down the other three. Fold forward from your hips and place your first and middle fingers of your right hand in the space between your right big toe and right first toe. Place your first and middle fingers of your left hand in the space between your left big toe and left first toe. Wrap your fingers underneath your big toes and secure the fingers in place by holding them with your thumbs. As you inhale, straighten your arms and slightly lift your chest away from your legs. As you exhale, bend your elbows to pull up on your toes and lower your chest toward your legs. Remain in this forward fold for one minute.
Fingers Between Toes
Place your fingers in between your toes for gentle stretching and relaxation. Relax during this stretch by sitting quietly and breathing deeply. This stretch provides wonderful relief for your feet. Sit on the floor with your knees bent. Lean forward toward your legs and intertwine your fingers between your toes with your first finger in the space between your big toe and first toe. Your palms are down. Gently flex your feet and pull your toes toward your shins. Maintain this stretch for at least one minute. Stretch both feet together or one at a time.
Downward Facing Dog
The bottom of your toes are stretched in downward facing dog. Begin on your hands and knees. Position your hands slightly in front of your shoulders with your fingers spread apart. Straighten your legs to raise your hips toward the ceiling. Straighten your arms as you press your chest toward the tops of your legs. Relax your neck so the top of your head drops toward the floor. You are on all of your toes as you press your heels toward the floor and should feel the stretch in the bottom of your foot and on the back of your lower leg. Maintain downward facing dog as you breathe deeply for five to 10 inhalations and exhalations.
Benefits
Stretching the muscles and bones of your toes keeps your feet in proper alignment. Healthy, flexible feet help maintain the posture for the rest of your body. Posture starts at your feet, works its way up to your knees, hips and back and continues to your neck, shoulders and head. When your toes are stretched and all make contact with the ground your posture improves which reduces discomfort in your legs, back and feet.
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