Have you heard of the toes in Bikram yoga?

The toe-stand pose is the 11th movement in the bikram yoga sequence. This is a beautiful balancing pose and is becoming increasingly popular in many other forms of yoga.

The toe-stand pose has the English name Toe Stand and the Sanskrit name Padangusthasana. This is an advanced balancing pose derived from bikram yoga. With great benefits and beautiful shape, the toe pose is currently loved by many yogis.

If you are also curious about this interesting move, see some of the shares below of easyhealthylive.com to get some more useful information.

Benefits of the toe-stand pose

The toe stand is a great move to improve balance and core strength. Therefore, this pose is often used to relieve joint pain, especially in the knees. In addition, this pose also helps open the hips, increasing the strength of the body and especially the strength of the feet.

In yoga, there are few poses where foot strength is as important as in the toes. Therefore, practicing the toe pose regularly will give you the opportunity to focus on areas that are often overlooked, while also creating challenges for balance.

Instructions on how to do it

nose pillar posture

Ardha Padmasana Vrksasana (Semi-Lotus Tree Pose)

With the toes, you will start from the semi-lotus tree pose (Ardha Padmasana Vrksasana). Therefore, first, make sure you have mastered this pose. Alternatively, you can also do some hip stretches before you start.

  • Stand up straight on the mat. Inhale, bring the left foot towards the right hip
  • Exhale, bend your right knee and place your left foot on top of your right thigh
  • Inhale, lift your right heel and stand on your toes
  • Exhale, squat down, trying to keep the right heel in the center of the body instead of off to the side
  • Breathe in. For balance, you can let your fingertips touch the floor in front of you. Once you’re balanced, lift one or both hands off the floor.
  • Exhale and clasp your hands in front of your chest in prayer pose (Anjali Mudra). Try to hold the pose for 5 deep breaths.

Note when performing the action

Before conquering this pose, you need to master the basic yoga poses to build a foundation for the body, such as the tree pose. Practice basic poses to increase strength, center of gravity, and stability. Once you’ve mastered the basic poses, it’s easy to conquer difficult balance poses and get the most benefit.

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Pay attention to regular breathing during the exercise. If you forget to breathe, you’ll miss out on a lot of the great benefits this pose has to offer, such as calmness and the ability to focus. If you find yourself constantly holding your breath, pause and focus on remaining. If you’re not sure if you’re breathing correctly, ask your yoga teacher for guidance.

Variations of the toe-stand pose

toe pillar posture

If you have trouble keeping your balance, check the position of your feet

If you can’t do half lotus, practice balancing in a squat with your heels off the floor and knees together.

  • For easier balance, try the pose and lean your back against the wall.
  • If you can’t bring your leg up to hip level, let it rest on your standing leg.
  • If you want to increase the difficulty, try to get into the pose without letting your hands touch the floor. In addition, you can also increase the time you hold the pose, trying to focus on a fixed point will help you keep your balance better.

One of the easiest ways to increase the difficulty of the toe-stand is to simply close your eyes. This will make it difficult for you to keep your balance and need a lot of concentration. To avoid injury, it’s best not to try this variation in a crowded classroom.

Who should not practice the toe-pillar movement?

As with other yoga movements, it is best to consult your doctor before starting to practice. If you are having an injury or are recovering from surgery, standing balance positions such as the toe-stand are not a good choice. You should also avoid doing so if:

  • Have a knee problem or have knee pain when exercising
  • Have low blood pressure
  • Injury to the foot, hip, leg, knee, pelvis, or ankle
  • Having dizziness, lightheadedness or balance problems
  • Some yoga teachers may warn students to avoid balancing poses if they are not sleeping well, have headaches, migraines, or can’t concentrate to keep their balance.

Above is some basic information about the toe pillar pose. If you have tried following the steps and still can’t do it, download easyhealthylive.com immediately to get more specific and detailed instructions from easyhealthylive.com’s professional yoga teachers.

Reference source

How to Do Toe Stand (Padangusthasana) in Bikram Yoga https://www.verywellfit.com/toe-stand-pandangustasana-bikram-3567146 Access date: March 16, 2021

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