Toe Stand Pose (Padangushthasana)

Toe Stand Pose challenges ankle stability, hip mobility, and single-leg balance simultaneously, making it an excellent concentration and strength builder. It targets the intrinsic foot muscles, ankles, and the stabilizing muscles of the standing leg while also opening the hip of the lifted leg. From a standing balance, the practitioner slowly lowers into a deep squat on the ball of one foot while the opposite foot rests on the inner thigh.

Cues

• Fix your gaze on a single unmoving point before you begin lowering to maintain balance.
• Keep the heel of the standing foot directly beneath the hip as you descend into the squat.
• Engage the core firmly and press the palms together at the chest to assist with stability.
• Breathe evenly — do not hold the breath, as tension will disrupt your balance.