Hero with Toe Stretch

Audio File

Instructions

  • Kneel on the floor with thighs perpendicular to the floor.

  • Touch inner knees together.

  • Slide feet apart, slightly wider than hips.

  • Big toes slightly in toward each other.

  • Press top of each foot evenly on the floor.

  • Sit back halfway and lean torso slightly forward.

  • Sit down between your feet.

  • If buttocks don’t rest on the floor, raise them on a block with sitting bones evenly supported.

  • Toe Stretch

  • Sit back onto heels.

  • Turn toes under on the floor.

  • Stay for 8-10 breaths.

Modifications

  • Hands on blocks.

  • Roll towel under ankles.

Contraindications

  • Knee isssues

  • Ankle issues

Type of pose

  • Seated

Parts of Body Benefited

  • Arches of feet

  • Legs

  • Knees

  • Ankles

Other strategies for emotional support:

Anger

Other strategies from:

Hatha Yoga

Yin Yoga

Yoga