How to Assume the Toe Stand Pose in Bikram Yoga

Bikram Yoga consists of 26 basic postures that are practiced in a specific order to fully optimize the exercise of each muscle, tendon and bone in a person’s body. The twelfth posture, or asana, in this form of yoga is the toe stand pose, or Padangustasana. For those just starting out with the practice of Bikram Yoga, toe stand can be a very difficult to achieve. But as you become more familiar with the process, it gets easier and easier to come into and out of the pose. It is said that this posture not only strengthens the abdominals, hips, knees, ankles and toes, but also does wonders for the mind, creating balance and focus that can translate into your daily life. Though this pose is typically performed in relation to Bikram Yoga, it is completely feasible to add this to your daily practice, no matter what form of yoga you observe.

Things You'll Need

  • Yoga mat
  • Loose, comfortable clothing
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Instructions

    • 1

      Stand on the mat with your feet together, making sure that your big toes are touching and your heels are somewhat spread apart. Evenly balance your weight through your thighs, calves, ankles and your feet.

    • 2

      Make your thighs firm as you turn them inward. At the same time, lengthen your spine from your neck down to your tailbone.

    • 3

      Roll your shoulders back and lift your ribcage, keeping your sternum straight and perpendicular to the floor, until your chest is open. Make sure that when you lift your ribcage that it is just a lift, not a push forward with a lift.

    • 4

      Let your arms hang down to your side, keeping them relaxed.

    • 5

      Straighten your neck, balancing your head evenly between your shoulders, until your chin is parallel with the floor. Find a spot on the wall directly across from you where you can naturally focus your gaze, yet still keeping it soft.

    • 6

      Lift the right ankle, keeping the toes pointed, and cross it over the left thigh just above the knee, allowing both the right hip and the right thigh to open slightly.

    • 7

      Bend your elbows and draw your palms together in front of you with your fingers pointing toward sky. Your forearms will almost be parallel with the floor.

    • 8

      As you inhale, slowly bend your left knee until your thigh is parallel with the floor and your buttock comes to rest on the heel of your left foot. At the same time, engage your abdominal muscles to aid in the movement.

    • 9

      Hold this position for 60 to 90 seconds.