First, do the monkey pose on the toes, and make a "split" on each toe with both hands at a time. Don't get hurt, as long as you have a sense of stretching with appropriate strength. What is needed is regular practice.
Second, inserting your finger into the gap between your toes and gently opening and contracting can help the muscles and joints of your toes be flexible.
The latter method is suitable for asana practice, which is also the focus of this article.
Use something of the right size, such as a bottle stopper (in Iyengar School in Zubin, the teacher uses a bottle stopper), and stick it between the big toe and the second toe. As you can clearly see, the situation of eversion has been adjusted a lot. If you can't get the right one, it seems that there are similar orthotics on the Internet.
Can you practice with this orthosis in asana practice, or take the half-moon asana as an example. When practicing like this, the big toe will be in the right position, and the inner side of the foot will be easy to exert force. Regular practice like this will slowly adjust the plantar muscles, enhance strength, delay the deterioration of valgus and adjust to the right direction.
Of course, if you don't put corrective objects between your big toes at ordinary times, when practicing yoga poses, especially those with your feet as the main body, you must actively make your big toes face forward to ensure that your knees are aligned with your second toes. The most important thing is to press hard without locking the knee, and actively press 1 and two points on the inside of the foot (as shown above). Starting from the inside will also improve the flat foot and correctly start the inner muscles of the whole leg. Be sure to actively and consciously press hard. My teaching method is to like to stand on one leg and keep balance constantly, so as to cultivate this consciousness.
You can also practice standing posture and forward flexion often, hook your big toe with your fingers, and when you adjust it to a suitable position, your fingers will push up, but your big toe will push down to form resistance, or you can find a state of actively pressing down the inside.
Another way is to use rubber bands to help the big toe fit (mountain style, various handstands, etc.). ). This is also one of the convenient and effective methods.
After the above exercises, you can slowly try to press only the big toe and lift the other toes to enhance the control ability of the inner foot. This method can be used in standing posture, so I won't list them one by one.
For example, practice handstand. For handstands, try using rubber bands to help your toes do it. You can better feel how to use the energy from the foundation to find the feeling of standing in the mountains and prevent all the pressure from pressing on your arms and palms.
Because the tools are limited, I won't talk about many complicated tools here, just use the tools you can easily find to help you.
Finally, if you practice correcting toe valgus for an hour every day, but you still walk and go to work in high heels or pointed fishmouth shoes at other times, the effect will not be too great. Therefore, changing bad habits is more important than practicing yoga. Beauty should not be at the expense of unhealthy, and I don't think wearing high heels can really make you beautiful. The minimum premise of beauty is health. Take off high heels and pointed shoes, put on comfortable shoes and do healthy yoga exercises. Health is the beginning of beauty.