KneelingBeginner
Tabletop Toe Tuck
Bharmanasana Toe Tuck
www.yoga-sequencing.com
About This Pose
Tabletop Toe Tuck adds a foot stretch to the neutral tabletop position by tucking the toes under. This simple modification stretches the plantar fascia, toe flexors, and the often-neglected bottoms of the feet. It's excellent preparation for poses that require toe flexibility and helps relieve foot tension from wearing shoes.
Step-by-Step Instructions
- 1
Begin in Neutral Tabletop
- 2
Tuck your toes under so the balls of feet press the mat
- 3
Distribute weight evenly through the hands
- 4
Feel the stretch through the bottom of the feet
- 5
Keep the spine neutral
- 6
Hold for 30 seconds to 1 minute
- 7
Release by untucking toes
Alignment Cues
- All toes tucked under
- Weight even through both feet
- Maintain neutral spine
- Breathe through any intensity
Benefits
- Stretches plantar fascia
- Opens toe joints
- Relieves foot tension
- Prepares for inversions
- Counteracts shoe wearing
- Improves foot flexibility
Modifications
- Keep knees slightly wider
- Reduce time in the position
Variations
- Gently rock forward and back
Cautions & Contraindications
Cautions
- Avoid ankle strain
- Don't force if painful
Avoid this pose if you have:
- Foot injury
- Toe injury
- Plantar fasciitis
Quick Facts
Primary Focus
full bodySecondary Focus
coreshoulders
Suggested Hold
30 seconds
Tags
tabletopfeetstrengthpreparation
Equipment
yoga mat
