Toe Stand


ToeStand

12. Toe Stand Pose: Padangustasana

Purposes and Benefits:

  • Aids in curing gout and rheumatism
  • Helps relieve arthritis in hips and in all leg joints
  • Strengthens joints, stomach muscle, biceps, triceps, and shoulders
  • Invigorates ankles, feet, and knees–especially effective for curing gout and rheumatism
  • Builds balance, concentration, core strength, focus, and patience
  • Prepares body for relaxation and stillness of next pose

How to Do:

  • Remember to breathe
  • Begin in Tree pose and then hinge forward from hips while keeping standing leg straight
  • Distribute weight evenly through thighs, calves, and all areas of standing foot before descending
  • Reach for floor and transfer body weight to hands so that knees are protected as standing leg starts to bend
  • Keep standing leg locked, bend down to ground, and focus on a point on floor in front of you
  • Once you’re sitting on heel, walk hands back by hips, lift chest, and straighten spine
  • If foot of folded leg slips, hold foot with opposite hand
  • Maintain balance by visually focusing on floor about 2 feet away and by using core strength to straighten spine
  • Lengthen spine by pretending to touch top of head to ceiling
  • Bring hands into prayer
  • Breathe, stay in balance, and gradually lift gaze to meet your eyes in mirror
  • Engage abdominal muscles and inhale deeply through nose
  • Finish pose by doing these:
  • Walk hands forward
  • Push away from floor
  • Straighten standing leg while keeping its knee aligned forward
  • Once you’re standing, lower folded leg
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