Toe Squat

Starting on hands and knees tuck your toes under and bring your hips back towards your heels. You can stay here if you’re already feeling this in the bottom of your feet, or you can lift your hands and torso and sit upright. If this pose gets too much, you can bring your hands back to the floor to relieve some pressure, but try to keep your hips back towards your heels.


To exit slowly come back to your hands, untuck your toes and allow yourself to move. It can feel good to tap the tops of your feet on the floor or to simply sit back on your heels with the tops of your feet flat.

Physical Benefits:

  • Stretches bottom of feet

  • Stretches ankles

  • Stretches knees

Contraindications: Bunion issues. Ankle injury. Knee issues.

Props: You can roll up a towel and place it behind your knees to help make some space. Or you can kneel on a blanket if you need that support.

Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.

Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.

While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤