Gaze steady, chin levelElbows wideKnees openBalance on the balls of the feetChest lifted, spine tallHips lowTiptoe Pose
Prapādāsana
Read what the gnome says
Tiptoe Pose! Come onto the balls of the feet in a squat, knees wide, and sit on the heels, palms together. Spine tall, core engaged. Hold on to a wall for balance. Skip it if the toes or knees hurt. Breathe, balancing gnome on tiptoe.
Works on Calves · Foot muscles · Quadriceps
How to do it
- Squat down with the knees wide and rise onto the balls of the feet.
- Press the palms together at the heart and lengthen the spine.
- Find a steady point to look at, breathe and hold; lower the heels to release.
Common mistakes
- Don’t let the knees collapse inward.
- Don’t round the back.
- Don’t force the balance: hold a wall if you wobble.
Benefits
- Stretches the thighs and the front of the hips.
- Opens the chest and eases the back.
- Grounding and calm.
Take care: Go easy or skip if you have knee pain. Pad under the knees and shins with a blanket.
Not medical advice. Ease off if anything feels sharp or wrong.
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