Gaze steady aheadPalms at the heartFoot high on the thighBalance on the toesHalf-Lotus Toe Stand
Pādāṅguṣṭhāsana (toe stand)
Read what the gnome says
Half-Lotus Toe Stand! Stand on the ball of one foot, place the other foot into half lotus, and bend forward, hands to the floor. Warm up the hips. Balance slowly. Breathe, then switch. Balancing gnome.
Works on Calves · Toes · Quadriceps · Hip rotators
How to do it
- Stand tall and place one foot high on the opposite thigh in half lotus.
- Bend the standing knee and rise onto the toes of the standing foot.
- Bring the palms together at the heart, balance and hold; switch sides.
Common mistakes
- Don’t force the lotus: place the foot lower if the knee complains.
- Don’t hold the breath.
- Don’t force the balance: hold a wall.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
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