How to articulate the Toes (controlled articular rotations)

Disclaimer: Yoga Framework™ recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise, yoga or mobility program. When participating in any exercise or program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. Educators at Yoga Framework™ are certified in Yoga, FRC and FRA (Functional Range Systems).

The basic articulations:

  • Flexion
  • Extension
  • Abduction
  • Adduction

Adduction is incredibly difficult to accomplish. Try squeezing a pen or small object between the toes to begin activation.

The Toe CAR (controlled articular rotation)

  1. Start standing or with the feet suspended
  2. Move the big toe opposite the others at the metatarsophalangeal joint into extension
  3. Flex the other toes
  4. Then move the other toes at the metatarsophalangeal joints into extension
  5. Flex the big toe
  • Avoid curling (flexing) the toes in the process
  • Always express current end ranges
  • Repeat again or in the opposite direction if desired

Tip: Try incorporating a wave pattern with the toes moving in either direction on the foot. Then try using both feet.

About jeffrey posner

First certified in New York City, he then explored the practice of yoga and sacred geometry within the various lineages. He has since studied with the Ido Portal team and completed the Functional Range Systems FRC®/FRA® certifications. Jeffrey is the author of the Yoga Framework “course book”. He has been featured on Yoga Journal, Spartan TV and other prominent media outlets.

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