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Yoga Tribe Blog

09Dec

Featured Yoga Posture December 2015: Toe Stand (Padangusthasana)


Toe Stand
Padangusthasana
(pahd-ang-guhs-TAHS-uh-nuh)

 Step by Step:

1. Begin standing in Mountain Pose (Tadasana) with your arms at your sides.

2. Shift your weight to your left foot, then bend your right knee up toward your chest. Raise your right foot and bring your right heel to rest on the front of your left thigh or hip. The sole of your foot should be facing the sky, and the top of your foot should rest on your leg or hip.

3. Allow your right knee to drop down. Bring both hands to the center of your chest in prayer position (Anjali Mudra). This is Half Lotus Tree Pose.

4. Slowly hinge forward at the hips, strongly engaging your abdominal muscles to aid your balance. Keeping your standing leg straight, release your hands and place your fingertips on the floor in front of you.

5. Bend your standing leg and bring your hips close to the floor. The thigh of your standing leg should come parallel to the floor, and all of your weight should be balanced across the ball of your standing foot. Rest your buttock on the heel of your standing foot.

6. Gaze at a single spot on the floor four feet in front of you.

7. Keeping your abdominals engaged, bring your left hand to the center of your chest in half prayer position. If it is possible, bring your right hand to meet your left, pressing your palms together.

8.  Hold for up to 90 seconds.

9. To release the pose, place your fingertips on the mat in front of you once again. Slowly straighten your standing leg. Inhale to return to standing, then gently release your raised leg. Repeat for the same amount of time on the opposite side.

Benefits:
Toe Stand Pose strengthens your abdominal muscles, hips, knees, ankles, and toes.
It develops stronger joints, which helps to improve arthritis and knee pain.



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