Here’s Why You Should Be Doing Toe Yoga

Your feet really have your back—and the rest of your body. Your feet are your foundation as you walk, run, jump, and maintain your balance throughout your daily life.

Given all the pressure they’re under, it’s not unusual for the feet to get tight. You may even notice pain and tension. If you don’t regularly stretch and strengthen your feet, you could even be more prone to injury.

Luckily, there are some things that you can do to help improve foot flexibility and range of motion. One popular option is toe yoga. Here’s everything you need to know about doing these gentle movements for the health of your feet.

What Is Toe Yoga? 

Toe yoga refers to various stretches and exercises that are designed to strengthen, stretch, and improve the flexibility of your toes, feet, and the muscles around them, Nam Tran, DPM, podiatrist and foot surgeon at Dallas Direct Podiatry in Dallas, Texas, told Verywell.

This form of yoga also consists of stretching routines that enhance foot strength and the circulation—or blood flow—to your feet. Tran said that toe yoga is “used to promote overall foot health and wellness” through movements like raising the toes or just the big toe, curling or scrunching the toes, and heel raises.

Toe yoga emphasizes the intrinsic muscles of the foot, which are very small muscles that begin and end in the foot, Elizabeth Reilly, DPM, a podiatrist at Stanford Medicine and a clinical assistant professor of orthopedic surgery at Stanford University, told Verywell.

What Are the Benefits of Toe Yoga?

According to Tran and Reilly, performing toe yoga exercises and stretches can potentially help with foot strength, flexibility, and posture, as well as preventing common foot problems.

Some health benefits of toe yoga include:

1. Improved foot balance and flexibility: By targeting the intrinsic muscles of the feet, toe yoga can improve balance, stability, and overall foot strength, Reilly said. Doing toe yoga regularly can also increase toe flexibility, which can help improve range of motion and decrease stiffness.
2. Better posture: Having strong, flexible feet can contribute to better overall posture by providing a stable foundation for the rest of the body, Reilly said.
3. Prevention of foot problems/injuries: Toe yoga can be very effective in preventing common foot injuries like plantar fasciitis because it helps keep the foot flexible. Tran said the practice can also help avoid muscle strains, ligament tears, tendon tears, and tendonitis.
4. Improved circulation: Toe yoga exercises can promote blood flow to the feet. Better circulation helps heal injuries and reduces the risk of circulation-related issues.
5. Alleviation of foot pain: For people with foot pain or discomfort, performing toe yoga stretches and exercises can provide relief—especially if they have tight muscles and tension in their feet.

How to Do Toe Yoga

Since toe yoga includes a series of exercises and stretches, there really isn’t one “right” way to do it. In fact, toe yoga exercises can be done in many different ways, including while standing or sitting in a chair, according to Tran. Here are just a few examples of how you can do toe yoga:

• Toe crunches/scrunches: Begin with your feet flat on the floor, then try to curl your toes under your feet (as if you’re trying to grip the floor). You can also put a towel under your toes and feet to scrunch up the towel. Hold this position anywhere from 10 to 30 seconds, then release. Repeat as needed. 
• Big toe extension: Start by sitting or standing comfortably with your feet flat on the floor. Lift only your big toe off the ground while pushing your other toes into the ground. Then, place your big toe back on the floor and repeat the movement several times. 
• Toe point and flex: For this exercise, you’ll want to sit in a comfortable position on the floor with your back straight and legs extended in front of you. Next, spread all of your toes apart (either on just one foot or both feet). Then, point your feet toward your head while keeping your toes spread apart. Hold for a few seconds, release, and repeat as needed.
• Foot ankle rocker mobility: Start with your feet shoulder-width apart. Slowly rise onto the balls of your feet, lifting your heels off the ground. Then, lower the foot again and lift your toes and forefoot off the ground so you’re only standing on two heels. Repeat the exercise in a rocking motion which can help mobilize the ankle and entire foot. 
  

If you need more guidance or modifications to toe yoga exercises, Reilly said it’s best to talk to a qualified expert, such as a yoga teacher and or a physical therapist. They may prescribe variations of toe yoga exercises that incorporate props and equipment like foot rollers or exercise bands.

Who Should Be Doing Toe Yoga? 

Toe yoga can help people who are prone to common foot injuries (heel pain, arch pain, or shin splints), athletes at risk for overuse injuries, and very active people (such as runners and dancers).

Older adults can also benefit from the practice, as strengthening the feet can help with increasing mobility and decreasing fall risk, according to Reilly.

But it’s not right for everyone. If you have a new tendon or ligament tear, you should avoid doing toe yoga exercises, as they could make the injury worse.

“In these cases, a doctor should be consulted before starting toe yoga,” said Tran.

If you have a documented injury or history of gait imbalance or neurologic conditions, toe yoga may not be the best fit for you.

“I think you should seek the advice of an expert before starting,” said Reilly, noting these professionals could include a podiatrist, physical therapist, or yoga instructor.

How to Add Toe Yoga to Your Routine 

If you want to try toe yoga exercises and stretches, here are some expert tips for getting started:

1. Have dedicated time for sessions. Set aside specific times during the week or day to focus on your toe yoga exercises and stretches. This could be a few minutes each day or longer sessions a few times a week.
2. Perform toe yoga exercises during daily activities. If you find yourself struggling to set and stick to a dedicated time to do toe yoga, try making the exercises part of your daily activities. For example, practice toe crunches or big toe extension movements while you’re sitting at your desk, watching TV, brushing your teeth, or even waiting in line at the store.
3. Integrate toe yoga into your existing workouts or yoga practice. If you already practice yoga or exercise regularly, consider adding a few toe yoga exercises and stretches into your routine. They’re easy to incorporate into your usual warm-up or cool-down.

When you decide to add toe yoga into your routine, it’s important to start slowly to allow your feet to adapt to the exercises and prevent overexertion or injury.

“Toe yoga can be a healthy addition to anyone’s routine. Older people might also greatly benefit from this to increase strength and stability to avoid falls,” said Tran, adding that “starting slow is always the best way to prevent overstretching and injuring your foot. Start with one exercise at first and add on others as time goes on.”