Toe stand also punctuates the standing series and prepares us for the stillness and relaxation of savasana.

Toe Stand is an amazing posture not only because it is beautiful to look at, but because it is wonderful to develop the practitioner’s psychological and mental powers, especially the power of patience. Toe stand also punctuates the standing series and prepares us for the stillness and relaxation of savasana.

Padangustasana or the Toe stand pose is said to be one of the most challenging postures in Bikram Yoga. It’s the 12th asana or posture, which helps in strengthening your hips, knees, ankles and abdomen. It is also good for your mind. It helps in keeping you at peace and focused on your daily rituals. It looks complex and intimidating but with your patience and determination you can achieve this toe stand pose in no time.

STEP 1:
Stand straight and put your feet together. Keep your arms on your side and relax.

STEP 2: 
Put all your weight on your left leg. Lift your right foot to your left thigh. Put your hands together in front of you like in prayer position. 

STEP 3: 
Still with your right leg crossed to your left tight bend forward as far as you can. Reach down and place your fingertips on the floor for support. 

STEP 4: 
Continue to move down until your behind is slightly touching your left heel. You’re left foot is not flat on the floor and you’re just keeping your balance from the ball of your foot. Keep your back straight and suck in your stomach.

STEP 5: 
Maintain your position. Move your left hand in the middle of your chest. Keep your balance before moving your right hand just behind your right thigh and down on the floor for support. 

STEP 6: 
Slowly raise your right hand to meet your other hand in front of you while maintaining your position. 

Benefits:
^ Helps to cure gout and rheumatism
^ Strengthens the stomach muscle
^ Strengthens joints
^ Helps to relieve arthritis in all the leg joints and hips
^ Promotes balance and focus in the body and mind

Tips For Toe Stand Pose:
^ Make sure to distribute weight evenly through your thighs, calves, and all areas of your foot
   before going down
^ Keep your standing leg locked out while you bend down to the ground looking four feet in front
   of you
^ Try not to go into autopilot, remember to keep listening to the dialogue
^ Always remember to not get ahead of yourself, “slow and steady wins the race”
^ Keep lengthening your spine by pretending to touch the top of your head to the ceiling
^ When you are confident that you can balance, switch your gaze to meet your eyes in the mirror,
   engage you abdominal muscles, take a long inhale through your nose, and life your toes to balance
^ When lifting, press your palms together really tight in front of your chest

To complete the toe standing pose repeat the steps with your left leg crossed on your right thigh. This sure is one tough pose to execute and if you’re having a hard time especially the part where you go down for the toe stand, try doing Padangustasana with your back against the wall first until you’ve developed your sense of balance.

WATCH THIS POSE ON VIDEO



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Prof: Koti Madhav Balu Chowdary

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