Toe Stand

A challenging balancing pose that strengthens the feet, ankles, and legs, while improving focus and stability. It cultivates grounding through the balls of the feet.

• Begin in a standing position or from a squatting position (Malasana).
• If starting from standing, slowly lower into a squat, keeping your feet hip-width apart or together.
• Lift your heels off the floor, coming onto the balls of your feet.
• Find your balance, keeping your spine long and core engaged.
• Bring your hands to your heart center in prayer position (Anjali Mudra) or extend them out to the sides for balance.
• Focus your gaze on a non-moving point in front of you.
• Hold for a few breaths, maintaining stability.
• To release, slowly lower your heels back to the floor.

• Strengthens the muscles of the feet, ankles, and calves.
• Improves balance and stability.
• Enhances focus and concentration.
• Stretches the arches of the feet.
• Can help tone the core muscles.

• Practice near a wall or use a chair for support.
• Keep hands on the floor for balance initially.
• If full toe stand is too challenging, practice lifting heels slightly in a squat.