Toe Stretch


Step by step

  • Pad your knees with a folded blanket.
  • Sit on your heels with feet together, then bring your weight forward and tuck your toes under (little toes too!).
  • Bring your weight back on the balls of the feet.
  • Hold for 1 to 3 minutes.
  • To come out of the pose, bring your weight forward and slowly release your toes.
  • Sit back on your heels, toes untucked, and allow a few moments for the sensations to fade away.

Beginners’ tips

  • If the pose is too challenging, bring more weight towards the knees to lessen the pressure in the toes.


  • Increases toe mobility and strengthens the ankles.
  • Stimulates the Spleen, Gallbladder, Liver, Stomach and Urinary bladder meridians.

Watch out for

  • ​​​​​​​If toes or ankles are sensitive, start slowly, by placing most of your weight forwards and do not hold for longer than 1 minute.


  • If you feel too much pressure on the knees, place a folded blanket behind the knee joint, between your thighs and calves.
  • You can incorporate upper body stretches into this pose, such as Eagle arms.

Alternative poses