Tiptoe pose, or padangusthasana, is a great beginner-level pose, but I also use it in classes as a transition between floor and standing poses.
The more advanced version on one foot has been popularized in Bikram’s hot flow, but this is a fine starter position that has many of the same benefits. It’s challenging enough to be interesting when you insert it into any sequence.
Comments, thoughts? We love to hear from you!
As usual, download the pdf of this tip sheet at the bottom of this post.
asana name = padangusthasana
- pada = foot
- angustha = limb of the
- asana = seat
benefits
- Strengthens toes, ankle, knees and thighs.
- Can help those with flat feet.
- Improves balance and mental focus.
- Eka padangusthasana variation (resting perineum on one heel and crossing the other ankle on top of other thigh near knee—build up to this version) stimulates kundalini and activates the root, muladhara chakra.
contraindications
- Pain in the knee or ankle
preparations and modifications
- Rest fingertips on floor or block beside you.
- Set up near a wall or bench and place hand on surface to assist balance.
attitude
- A pose of simplicity and humility, balance is a delicate dance. When the mind and eyes wander, you lose your way and fall on your ‘okole.’ 🙂
What you can do next
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I love the simplicity of this pose. I have flat feet and didn’t know this pose was helpful, thank you! Your picture is beautiful as always:)
Thank you, Tarah, for your kinds words. Yes, I was thinking just this morning about how beneficial this pose is for feet. I love the stretch it gives them and it strengthens them as well. There are other things you can do for flat feet…you just gave me an idea for an upcoming post!!!
Mahalo & namaste ~
I’m thinking tall! …And strong, and skinny. Lol!
Good for you, Marina…think tall and strong and skinny (or rather, “thin out the waist,” which lifts the bandhas)!
Where is the sheet on this particular pose? I see sheets for 3 different poses, but not this one. Do I have to join anything??
Hi Sally! Just click the graphic box at the bottom of the post and it’ll send the sheet to your inbox! Mahalo for visiting us…XOXO