Toe Sit (Virasana Variation)
Toe Sit is a seated posture where you sit back on your heels with your toes pointed behind you, stretching the tops of your feet, ankles, and shins. This pose can help improve flexibility in the lower legs, promote circulation, and provide a gentle stretch for the feet and ankles.
Key Points
- Alignment:
- Start by kneeling on the mat with your knees bent and your feet hip-width apart.
- Sit back onto your heels, with your toes pointing straight behind you, resting on the tops of your feet.
- Your thighs should be parallel to the mat, and your torso should remain upright.
- Keep your shoulders relaxed and avoid hunching over.
- Engagement:
- Keep your core slightly engaged to maintain an upright spine.
- Press gently into the tops of your feet to deepen the stretch and avoid overloading the knees.
- Focus on grounding your sit bones into the floor to help keep the posture steady.
- Focus:
- Keep your spine long and avoid leaning too far forward or back.
- If the stretch feels too intense, you can place a blanket or cushion underneath your hips or knees for extra support.
- Relax your hands on your thighs or on the floor beside you for balance.
- Breath:
- Inhale to lengthen your spine and find more space in the torso.
- Exhale to relax into the stretch, allowing the tops of the feet and ankles to soften.