April 8, 2014 | by Laura Kasperzak
Learn to Balance in Toe Stand

Toe Stand looks simple, but it actually requires a lot of concentration and focus. You will wobble, fall over and probably be pretty frustrated, but keep at it!  The good news is that the more you practice, the easier it becomes! Make sure to warm up the hips thoroughly. Do not practice this pose if you have any hip, knee or ankle injuries. Always remember to listen to your body and work the pose at your own pace.

Step 1: Figure “4” it!

Start by standing up tall, feet together and spine long. Shift your weight into your right foot and cross the left ankle just above your right knee. If you have really open hips, you can place your left ankle up near your right hip bone for half lotus. In either variation, the knee should be pointing down toward the ground. Keep driving the knee back, hips open.


Step 2: Fingertips to your mat!

Hinging from your waist, slowly start to bend the right knee and place your fingertips onto your mat or onto blocks.


Step 3: Squat down

Slowly lower the hips even further down coming up onto the ball of the right foot.  The right thigh should be parallel to the mat. Your buttasana will rest on your right heel. From here, you can walk your fingertips back so that they are closer to your hips. Keep your core engaged, spine long! This will help you balance. If this is your first attempt, stay here and breath.


Step 4: Hand up!

Look straight ahead and find something to focus on! Slowly try to bring one hand up to heart center while maintaining your balance.


Step 5: Toe Stand!

Staying focused and calm, try to bring your second hand up to meet the first hand. Namaste!



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