This posture, like the Tree pose, is about finding balance and stillness. In Toestand though, we are on our tip-toes with our knees deeply bent.
Stay balanced on the big toe and second toe. Don’t let the feet bow out toward your pinky toes.
Keep the knees and thighs pressed together with moderate strength. You don’t need to squeeze them forcefully, but use moderate strength. This engages the huge muscles on the insides of the thighs, stabilizing the legs and the entire posture.
Fix the gaze on one point and don’t move it. Find your balance and try to remain there with as little effort as possible. Inevitably you will have to make adjustments. There will be wobbly days. Above all, focus your gaze, feel your breath and be still.
Take full, deep breaths in this posture.
This posture builds focus and concentration. It stretches and strengthens the feet, legs, knees, hips, abdomen and lower back.
Be careful with the knees here. When bent this deeply, it is possible to strain the fronts of the knees. If you feel uncomfortable or tense in the knees, don’t sit all the way down on the heels. Keep your hands on the floor and put a little weight on them.
Excerpt from the Ghosh Yoga Practice Manual - Beginning.
Scott & Ida are Yoga Acharyas (Masters of Yoga). They are the head teachers of Ghosh Yoga. This blog is about their experience with yoga practice, study and teaching.
- Understanding Chair Posture
- It Doesn't Matter If Your Head Is On Your Knee
- Lock the Knee History
- 5 Reasons To Backbend
- The Traditional Yoga In Bikram's Class
- What About the Hips?
- Why Teaching Is Not a Personal Practice
- What About the Women?!
- The Central Psoas
- Make the Hamstrings Strong, Not Long
- The 113 Postures of Ghosh Yoga
- When You Take a Class, Take the Class
- Yoga Cure - A Look Through Bishnu's Eyes
- The Gheranda Samhita
- Should We Be Teaching Advanced Postures in a Beginning Class?
- The Yogi Becomes Invisible
- The Power of Alternate Nostril Breathing
- Bow Pose (Dhanurasana)
- What Is Namaste?
- 80 Years of "Hands to Feet Posture"
- Alignment Doesn't Mean "In Straight Lines"
- Breathing Through the Nose Improves Some Memory Functions
- We've Forgotten Why We Eat
- The Oxygenation Myth
- Wind Removing Posture
- Why I Teach Yoga
- Yoga Should Not Be Diluted