Toe Squat

The lesson

1. 01

   Kneel and tuck the toes

   Tucking means curling your toes under so the pads press into the mat and your heels lift. Then sit back onto your heels.

2. 02

   Let the toes splay

   They stay passive and spread under your weight, not curled or gripping. Hands rest on your thighs.

3. 03

   Ride the first minute

   It's intense at the start and usually eases within a minute as the tissue lets go. Breathe rather than bailing.

4. 04

   Burning stays, sharp goes

   A burning stretch is the pose working. Anything sharp in a toe joint means come out. Lift your hips slightly to take weight off if you need less.