Flow Study: Toe Squat Pose
Toe squat pose, also called “broken toe pose” or “fire toes pose,” can feel very intense, as it provides a deep stretch across the bottom of the feet.
In this posture, you’re stretching the plantar fascia, which is a thick band of tissue extending from the heel to the toes. This fascia acts a shock absorber, supporting the arch of the foot. When the plantar fascia is tight, it may cause pain and inflammation, especially in the heel and the arch of the foot, making it painful to walk or even stand.
If you are a regular walker or runner, incorporating this pose into your daily practice can help keep the feet strong and healthy. Do not do toe squat pose if you have an actual broken toe or any other kind of toe or foot inury.
How to Do Toe Squat Pose:
Start in tabletop pose, with shoulders over your hands and hips over knees. Tuck your toes.
Walk your hands towards your knees until you are in a kneeling position with your weight resting on the heels. Keep your toes tucked.
Draw your ankles towards each other as you squeeze your thighs together. Rest hands on the thighs or bring the palms together in front of the heart. Lengthen your tailbone down.
The sensations in your feet may be intense. Breathe deeply for several breaths.
To come out of the pose, walk your hands back out to tabletop pose, untuck the toes, and tap the tops of your feet on the mat.
Toe Squat Pose Tips
Here are some things to consider when practicing broken toe pose:
To add an upper body element to this posture, add eagle arms or cactus arms, or take circles with your arms.
If this pose feels too intense when kneeling on your heels, go back to tapletop with your toes tucked and start walking the hands towards the feet, pressing gently into the feet.
Journal Prompts for Practicing Broken Toe Pose:
What happens in my mind when the body experiences something challenging? What thoughts come up?
How do I typically respond to discomfort in a challenging pose? Is my inclination to back off or push through?
The feet are the foundation of so much movement. How are you caring for your feet so that you have a strong base for your practice?