POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Padangustasana, or Toe Stand Pose, involves balancing on the toes while sitting on the heels. This posture focuses on enhancing balance, strengthening the legs, and improving joint flexibility.

 

Posture Breakdown

Benefits and Techniques

Balance & Strength:Enhances balance, strengthens tendons and ligaments of the feet, and fortifies the legs.
  • Flexibility: Promotes flexibility in the knees and hips.
  • Mental & Emotional Wellness: Develops patience and concentration, fostering a sense of calm.
  • Therapeutic Aspects: Beneficial for those with arthritis in the hips, knees, and ankles.

  • Transition: From Tree Pose, bend the standing knee, gracefully lowering the body.
  • Stability: Ensure stability by keeping the weight on the ball of the foot and the bent knee directly over the toes.
  • Alignment & Focus: Maintain hands in prayer position and a straight spine, with a focused gaze for balance.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Padangustasana | Toe Stand Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Padangustasana | Toe Stand Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Padangustasana

Toe Stand Pose

Next is Padangustasana, Toe Stand Pose

→ Feet together. Focus one point on the floor, four feet in front of you.

Don’t move your eyes, don’t blink your eyes. Bring your right foot up onto the middle of your thigh, or wherever you feel comfortable.Hands/palms together in front of your chest.

Bend your body down from the lower spine towards the floor.

Touch your both hands, 10 fingers, on the floor. Slowly bend the knee, bring your hips down, and sit down on your heel.

Bring your hands to both sides on the floor. Stretch your spine up to the ceiling, hips up, balancing on your fingertips.

Both knees should be in one line, parallel to thefloor. Keep focusing one point on the floor, four feet in front of you.

Slowly bring your left hand up in front of your chest.

If you can still balance there, without moving, then bring your right hand up, palms together (namaskar).

Stretch your spine up to the ceiling, like natural human traction. Suck your stomach in.

Balance there.

Change.

Come up exactly opposite to the way you went down. ***

→ [additional dialogue, once in the toe stand]:

Think I’m pulling your hair towards the ceiling.

This is a traction pose, good for your posture.

Half inch gap between the hips and the heel.

If you sit on your heel, you fall to the right or the left, like a flat tire.

→ No collapsing, constant stretching.

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