Toe Squat (“Vajrasana” Variation) With arms in reverse prayer.
Benefits:
We have more muscles in our feet than the entire rest of our body combined, so it’s imperative they are taken care of! This posture stretches the plantar fascia at the sole of the foot, as well as the ankles. When done with a reverse prayer, this posture stretches the rotator cuffs, writs, and pectoral muscles.
How to do it:
(Toe squat)
(Reverse prayer)
Tips:
This posture (like any posture) may need to be taken gradually. Just tucking the toes under without sitting on the heels is a great stretch for the feet! In reverse prayer, hands may touch as low as the tailbone, or they may reach as high as the shoulder blades. No matter where the hands are placed, pull the elbows in for a deeper stretch in the shoulders.
About The Author
Mariah has long believed in the connection of mind and body. 13 years ago, she began practicing yogic concepts like meditation and breathing work as a collegiate swimmer, and immediately noticed an improvement in her athletic performance. Most importantly, it helped her successfully navigate and deal with pressures to perform. Mariah often credits these practices to helping her accomplish a life-long dream of competing at the US Olympic Trials in 2008.
Following her collegiate career, she took to the physical practice of yoga, enhancing her strength, flexibility, and mobility. She spent six years coaching children from ages 6 to 18 in the sport of swimming, and closely witnessed the ramifications that stress, behavioral and performance pressures have on children. This inspired her to pursue working in the education system to implement a mindfulness-based program in Kansas City schools. Additionally, drawing upon her athletic experience, she has begun incorporating the Inner Knowledge Program with athletic teams, including the Kansas City Chiefs and local area swim teams. Mariah also teaches at Marks KC Yoga Studio in Kansas City. She and her husband are the owners of Geo Pressed Juice and Wellness, serving organic cold-pressed juices and smoothies.
Inner Knowledge Link Mindfulness Program Link: ( https://www.inner-knowledge.com/ ) .