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Toes Pose


"Let your feet take you places, let them remind you of the beauty your eyes can't see."

Nikki Rowe


Hey runners and friends with tight achy feet!


If you've been taking classes with me lately, you're familiar with this pose. If not, let me tell you about it. Toes pose is a great way to open up and stretch the bottoms of your feet. It's good for any athlete in a high impact sport, plantar fasciitis, or tired achy feet. The longer you hold it, the harder it is. Holding 2-3 minutes is a great goal. Here are four different levels/variations of the pose. Keep your toes curled under in all variations.


  1. Use the support of pillows, blocks or bolsters if you cant get your hips down to your heels.

  2. Press your hands together at your chest. Lock your eyes forward vs. letting them wander and take slow deep breaths.

  3. Interlace your hands and press your palms forward. At the same time, pull your upper arm bones back so your shoulder blades wrap on your back.

  4. With your hands interlaced and palms forward, lift your arms up along your ears. Pull the front of your rib cage back to straighten your spine.

To come out, lower your hands, uncurl your toes and slowly sit back on your feet. Place your hands behind you and lift your shins off the floor to stretch the front of your ankles and tops of your feet.

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