First, let's establish that there's no such thing as “toe yoga” in the yoga world.
Yoga is a multi-faceted lifestyle practice that enlists one’s entire being, mind included, and draws on spirituality, proper nutrition and a whole lot of other features.
There is, however, a thing called “exercise for your
feet and toes,” and many of its movements turn up in yoga's toolkit. Plus, practicing yoga’s postures and movements, in general, can keep your feet healthy.
For the sake of fun I'll call what we discuss here “toe yoga.”
Feet, after all, are kind of funny, if not fun.
Why Do “Toe Yoga”?
Again, “toe yoga” is a misnomer — but the reasons you want to strengthen and stretch your feet and toes are many.
It strengthens your feet
You wouldn't balk at a workout for your legs, arms or core. Feet and toes deserve the same respect. You need them, and they can't serve you well if they're weak or in pain. Without them you'd be nowhere, pun intended.
It improves your posture
Your feet are your foundation. They support your whole body, which means they affect your posture. If your posture is bad, you'll wind up with muscular imbalances that lead to pain.
It helps your balance
If you're not stable on your feet, you can easily fall. Yoga, which is typically practiced barefoot, is especially good at both strengthening feet and honing balance.
“When you are barefoot, you rely on the intrinsic or small muscles in the foot for balance,” says
Dr. Jackie Sutera, DPM, a podiatrist with City Podiatry in New York City and an expert with
Vionic.
It feels good!
Other than walking or running, how often do you move your feet and toes? Probably not much.
Moving your feet and toes in ways you don't normally, wakes them, aiding blood circulation and joint lubrication. It also strengthens and stretches muscles that don't normally get much attention.
What You Should Know About Doing “Toe Yoga”
If you've never worked out your feet or toes, you might find the movements uncomfortable or get cramps. “Pain in feet can come from overuse and doing a new exercise," says Dr. Sutera.
Be patient. Do the workout once a week for a few weeks and then progressively increase its frequency until you're doing it a few times a week. Keep doing it, or parts of it … forever, if you can. There's no downside.
"Slowly over time, your feet should get used to some of the motions as your foot muscles get stronger,” Dr. Sutera says.
Here Are 7 “Toe Yoga” Exercises
Set-up
Don't wear shoes or socks for any of the exercises. If you have grippy socks with separate toes that works though.
Lie on your back and then lift your legs skyward.
1 foot circle
Generate motion from your ankles in order to rotate your feet clockwise for a few breaths. Then rotate your feet counterclockwise for a few breaths.
2 point, flex, flare
Point your toes skyward as you inhale, and then flare them and press your heels skyward as you exhale. Do this as many times as feels comfortable.
3 toe curls
Squeeze the arch of one foot and its toes, tightening both, as you pull your toes toward your heel. This is great to do on an inhale. If you can hold the squeeze for a few breaths, do so. Then release the squeeze and press the ball of your foot out letting your toes gently flare back toward your head, as you exhale. Repeat on the other foot.
Set-up
Stand with your feet hip-width apart, a comfortable stance. Press evenly through the balls and heels of each foot.
4 toe grips
Lift all your toes, and then gently fan them down, starting with each pinky and ending with each big toe. Endeavor to have at least a little space between each toe. Grip and release all your toes a few times.
5 calf raises
With your toes comfortably spread, reach your arms ahead or out to your sides, parallel to the ground (these arm positions offer better balance). As you inhale, lift your heels as high as you can (you should feel muscles in the arches of your feet and your calves working). As you exhale, gently drop your heels back down. Repeat as many times as feels comfortable.
Set-up
Come to all fours.
6 under-toe stretch
Tuck your toes under, making sure there's at least a little space between each toe. Use your hands, if needed. If you already feel a stretch in your toes and soles, stay here. If not, scoot your hands closer to your feet, shifting your weight toward, or onto, your heels. The stretch is most intense if you sit on your heels with your torso over your hips. Wherever you wind up, take as many breaths as feels comfortable.
Set-up
Stand again, with your feet hip-width apart.
7 one-leg balance
Do any one-legged balance you want, lifting one leg at a time as low or as high as you want. The most important thing is to balance on one leg, so if that means barely lifting a foot, that's fine — just don't let its toes rest completely on the ground (periodic tapping is okay). Notice how your weight shifts in your standing foot — that’s helping you build better balance. Be sure to switch to the other leg.
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