Yoga for Your Toes (and Feet)

A quick flow for your yogi toes and feet.

I sprained my ankle a few months back and have been doing this little flow regularly as rehab. It's an awesome way to stimulate the flow of qi to the feet, to build strength and flexibility in the feet and ankles and to develop your grace and ease as you move - your feet contain proprioceptors that help you navigate through space and host the constant dialogue between our bodies to the earth. Give them some love. Get barefoot, grab a ball (tennis ball for those new to this, golf ball if you're a sadist) and give this a try.

  1. massage the plantar fascia with your ball. Spend some time here, use your body weight for more pressure and if you find tender spots, stay. Pay particular attention to the heel attachment and the bubbling spring point, in the middle ofthe foot.
  2. toe squat. Build up to five minutes here. Lean forward for less intensity, and separate the feet. Feet together and weight fully back is most intense.
  3. practice isolating your toe movements. Lift one toe at a time, then place them all back down one by one. Lift all the toes of one foot, then the other, then place them back down one by one. You get the idea, see if you can move your toes like your move your fingers.
  4. ankle squats - stand on tip toes, keep feet and knees parallel, squat til butt touches heels then rise again. Stay on your tip toes the whole time! Slowly. Do 8-15.
  5. top of ankle stretch. Sit on tops of feet, most people will prefer knees wide, and lean back slowly to rest on hands, then elbows. Maybe all the way down. Don't do this on hardwood without padding unless you're a master!! 😳 Ow! Stay up to five mins.

Done. Namaste! 🙏🏼

Meet Tamara...

Tamara wandered into my class at Yoga for All and we just clicked. I knew I wanted her to teach here, to share her passion, and when the chance came to get her on the timetable, I jumped at it. As far as we know, Tamara is the only Hridaya Hatha Yoga teacher in Australia; I'm so excited to offer this less-well known style of yoga here in Newcastle and beyond delighted that the beautiful Tamara is the one sharing it with us. If you haven't made it to a Thursday night class yet, I highly recommend it! The Heart Space Meditation that follows is powerful and intended to connect you deeply to your true Self...if you're new to meditation it's a wonderful introduction, and if you're more experienced, the dynamic group energy can be profound. Give it a try!

What inspired you to become a yoga teacher?
I am passionate about a human being's ability to know how to be resilient, independent and find their truth. I think what inspired me to be a yoga teacher is being able to help facilitate and empower people to become the best person they can be. Yoga is powerful tool that anyone can have access to that can address the multitude of issues we each face in our life journeys. By using the physical body to express how we are feeling internally and learn how to relax, that's where the healing and transformations occur.
To me it is my service, an honour and a gift ... to truly share from the heart and not just to teach but to learn always.

Why teach at Yoga for All?
Yoga for All is an incredible community that allows equality and freedom. By taking away the challenge of a monetary value, individuals have access to Yoga and dive deeper into their own practice. It is genuine and authentic for both the teacher & the student. I also love being supported and surrounded by beautiful teachers that truly teach from the heart.

Favourite asana and why?
Chakrasana ~ The Wheel Pose.
Why? I love love the opening of the heart in this asana. I feel inner strength and freedom! I love the enthusiasm & the energetic rush of activating Manipura (navel) and Anahata (heart) chakras. But most of all I love the post-asana awareness. The body feels open, radiant & full of light!

Can't live without?
Coconut! In any form... fresh, oil, milk or water. I use it for absolutely everything!
( And I can't live without love )

Life philosophy?
"Only if one knows the truth of love, which is the real nature of Self, will the strong entangled knot of life be untied. Only if one attains the height of love will liberation be attained. Such is the heart of all religions. The experience of Self is only love, which is seeing only love, hearing only love, feeling only love, tasting only love and smelling only love, which is bliss". - Ramana Maharshi

This quote is by one of my beloved teachers. Knowing that the essence of who we all really are is love is ultimate freedom. The possibilities are endless:)


Meet Nat...

The magical Nat Brazil is the next Y4A teacher we're featuring; Nat is a prenatal yoga teacher extraordinaire, as well as a Purna Yoga-trained Hatha yoga teacher and mama to two very cute short people. So much talent; so many skills! Here it is...Nat's interview.

What inspired you to become a yoga teacher?

After practicing yoga on and off for about 8 years, I began to notice a transformative change in my actual being. Initially this was purely very physical but gradually I noticed other positive benefits. I felt a deep yearning to incorporate it more completely into my life. Yoga is amazing because it accessible to everyone on all levels. One of the greatest misconceptions of yoga is that you have to be flexible to go to a class! I want to share my love of yoga!

Why teach at Yoga for All?

Yoga for All is a beautiful studio with a great ethic – it makes yoga financially accessible to everyone and has a great variety of different classes available from 6am til 7pm. What more could you ask for?

Favourite asana and why?

Trikonasana = Triangle pose. Love this asana because it is so simple but there is so much going on from the base, all the way up to the tips of the fingers. The balance of a triangle is beautiful and I like to imagine that I am suspended between the sky and the earth, being pulled in two different directions.

Can't live without?

Lemon and ginger tea first thing in the morning!

Life philosophy?

You never know what is just around the corner.


A daily yoga practice...?

Ah, today is a little bit crazy for me, 5:00 am wake up and the day won't end til 6 or 7 pm. Not ideal, but it got me thinking, as I snuck away for an hour to eat and grab my own dose of yoga, about the idea of a daily yoga practice. We all know the benefits, but fitting it in is hard!

I remember when I was younger, I told myself if I didn't do a full 90 min practice/class every day that I was a total failure and it would put me in this cycle of not showing up on my mat because what's the point, I already missed three practices this week...blah blah blah.

We've all been there!

As I have matured (!), I've found the benefits if even a short practice on my day, and now I grab what I can - today for example, my practice has been three 5 min yin poses (caterpillar, saddle, butterfly with twist) and a ten minute meditation. That's it. But I feel 100% more grounded, relaxed, and ready for the rest of my day. I guess my point is a little is better than nothing at all, and it doesn't need to be complicated.

Do you get into that cycle? Do you have a mini-practice that you like to do daily, or when time is poor? Let me know in the comments. I'm curious!! If you're interested in starting a daily yoga habit let me know below, too, maybe we can put together a few short home practices for you guys to try?

Easter and ANZAC Day Long Weekend Timetable



6:00 am – 7:15 am Y4A Flow Tahnee

9:30 am – 11 am Flow & Let Go Tahnee

4.00 pm – 5.30 pm Yin Yoga Tahnee


8:30 am – 10 am Flow & Let Go Tahnee

3.00 pm – 4.30 pm Yin Yoga Tahnee


6.45 am – 7.15 am Yang Yin Richard

6.15 pm – 7.30 pm Sacred Yin Richard


9:30 am – 11 am Flow & Let Go Tahnee

5:30 pm – 6:45 am Basic Flow

Tues 22 April classes as per normal timetable


12.15 pm – 1 pm Y4A Flow Richard

Please note the following changes; Lyra will be back next week. J

5.30 pm – 6.45 pm Yin Yoga Lyssa

7.15 pm – 8.15 pm Basic Flow Lyssa

Thurs 24 April classes as per normal timetable


ANZAC DAY 25 April

6:00 am – 7:15 am Y4A Flow Tahnee

9:30 am – 11 am Flow & Let Go Tahnee


8:30 am – 10 am Flow & Let Go Tahnee


6.45 am – 7.15 am Yang Yin Richard

6.15 pm – 7.30 pm Sacred Yin Richard