Toestand

INTENTION
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.
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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.

BREATH
Take full, deep breaths in this posture.

BENEFITS
This posture builds focus and concentration. It stretches and strengthens the feet, legs, knees, hips, abdomen and lower back.

NOTE
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.