Gaze ahead, chin levelShoulders softToes tucked underSpine tallHands rest on the thighsToe Squat
Vajrāsana (toes tucked)
Read what the gnome says
Toe Squat! Kneel with the toes tucked under, then sit back on the heels. Spine tall, hands on the thighs. Go slowly, the toes are sensitive. Skip it if it hurts. Breathe, and release when ready. Careful gnome.
Works on Toes · Soles of the feet · Ankles
How to do it
- Kneel and tuck the toes under so the weight sits on the balls of the feet.
- Sit back slowly onto the heels, hands resting on the thighs.
- Lengthen the spine and breathe through the stretch; come out gently.
Common mistakes
- Don’t force it: lean forward onto the hands if it is intense.
- Don’t sit if the toes cramp.
- Don’t hold the breath.
Benefits
- Stretches the thighs and the front of the hips.
- Opens the chest and eases the back.
- Grounding and calm.
Take care: Go easy or skip if you have knee pain. Pad under the knees and shins with a blanket.
Not medical advice. Ease off if anything feels sharp or wrong.
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