How to Do Toe Stand (Padangusthasana) in Bikram Yoga Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Yoga Poses How to Do Toe Stand (Padangusthasana) in Bikram Yoga Proper Form, Variations, and Common Mistakes By Ann Pizer Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on August 31, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print Verywell / Ben Goldstein Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out Targets: Hips, feet, core Level: Advanced Toe Stand (Padangusthasana) originated as a balancing pose in Bikram yoga but has been adopted by other yoga practices as well. While the Sanskrit name translates to Big Toe Pose, don't confuse this pose with the Ashtanga Vinyasa variation of the same name. Benefits Toe Stand is a great pose for improving balance and core strength and can be used to alleviate joint pain, especially in the knees. The pose opens your hips as well as strengthens your core and feet. There aren't a lot of yoga poses that require the foot strength necessary for Toe Stand, making it a great pose for giving attention to a neglected area as well as challenging your balance. Step-by-Step Instructions You'll enter Toe Stand from Half Lotus Tree Pose (Ardha Padmasana Vrksasana), so make sure you're comfortable with that pose first. You may also want to do some hip stretches before getting started. Begin standing on your right leg. Inhale as you bring the top of your left foot toward your right hip. Take several breaths here to establish your balance. Exhale as you bend your right knee, anchoring your left foot on your right thigh. Inhale. When you've reached a squatting position, lift your right heel so you are up on the ball of the foot. Exhale. In your squat, be sure the heel of your right foot is centered under your body rather than off to one side. Inhale. If needed for balance, allow your fingertips to come to the floor in front of you. Engage your core muscles and, once you find your balance, lift one or both hands off the floor. Exhale and bring both hands to a prayer position in front of your chest (Anjali Mudra). Try to hold the pose for 5 deep breaths. When you're ready, release with slow, controlled movement. Inhale as you rise back to Half Lotus Tree. Breathe here for a moment and shake out both legs before repeating this on the other side. Common Mistakes You Haven' t Mastered Tree Pose Half Lotus To start your yoga practice strong and continue to build, it helps to be comfortable with the foundations, like Tree Pose. That said, you don't want to rush through getting to know your standing poses. Achieving the strength, focus, and core stability you'll need to balance in Tree Pose (usually one of the first balancing poses you learn in class) comes with time. Once you've mastered it, you'll be able to get the full benefit of other standing poses. You' re Forgetting to Breathe Your muscles require adequate oxygen to achieve top performance as well as your safety. If you forget about your breathing in yoga, you'll also miss out on other key benefits of the practice, like calming and focusing your mind. If you find yourself holding your breath frequently, take a pause and refocus. If you're unsure about where to breath or tend to lose track, ask your yoga instructor to show you how to practice breathing awareness. Your Alignment is Off If you're consistently struggling to keep your balance in any standing pose, always check the position of your feet. If your feet are off from the centerline of your body, your balance will shift. Try to keep your feet as close in line with your center as you can. Modifications and Variations Need a Modification If your hips don't allow you to do Half Lotus, work on balancing in a squat with the heels lifted and knees together.To help you find your balance and gain strength, try doing the pose with your back against a wall.If you can't quite bring your foot up to your hip, let it rest against your standing leg as you work on increasing your flexibility. Up for a Challenge Try getting in and out of the pose without letting your hands touch the floor.Stay in the pose for a longer period of time. Try focusing your gaze on a single, fixed point to help maintain your balance.One of the easiest ways to make Toe Stands more challenging is to simply close your eyes. This makes it much harder to maintain your balance, so you'll need to heighten your focus. To avoid injury to yourself or others should you topple over, it's best not to try this variation in a crowded studio or without someone to spot you the first time. Safety and Precautions As always, it's best to check with your doctor before starting or changing up a yoga routine. If you have certain conditions, injuries, or are recovering from surgery you may need to avoid standing poses that rely heavily on balance, including Toe Stand. Skip the pose if you: Have knee problems or the pose causes knee painHave low blood pressure (hypotension)Have an injury to your feet, hips, legs, knees, pelvis, or ankles or have recently had surgery involving any of these areasAre experiencing dizziness, lightheadedness, or balance problems Some yoga teachers may caution students to avoid balancing poses when they haven't been sleeping well, have headaches or migraines, or aren't able to focus enough to achieve balance safely. Try It Out Toe Stand can be a challenging yoga pose to master, but once you do you'll really feel the benefit of improved balance and strong feet. To get the most out of the pose, try adding it to a yoga sequence with these complementary poses: Triangle Pose (Utthita Trikonasana) Cobbler's Pose (Baddha Konasana) Hip Openers in Yoga Reclined Big Toe Pose (Supta Padangusthasana) Half Lord of the Fishes Pose (Ardha Matsyendrasana) Standing Balance Poses in Yoga By Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles 31 Yoga Poses for Beginners Past the Basics: Yoga Poses for Intermediate Levels Start Your Yoga Practice With a Sun Salutation Warm up Sequence How to Work on the Elusive Psoas Muscle With Yoga 7 Best Poses to Try With a Yoga Wheel Introduction to Vinyasa Flow Yoga Learn to Safely Advance the Side Plank Exercise How to Stay Safe While Doing Yoga in Pregnancy Stretch Your Hamstrings With Yoga's Reclined Big Toe Pose How to Do Compass Pose (Parivrtta Surya Yantrasana): Techniques, Benefits, Variations Tackle Your First Yoga Balance Safely With Tree Pose Half Moon Yoga Pose for Strengthening the Legs and Core How to Do a Half Sun Salutation Lizard Pose (Utthan Pristhasana) in Yoga Build Your Strength With These 9 Yoga Poses Yoga Headstand (Sirsasana) When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All