Toe Stand

Padangustasana

Bend right knee, hold middle of right foot with left hand with palm
facing forward.

Rotate right leg laterally from hip joint so that inside of right thigh, knee, calf and sole of foot face front mirror.

Move right knee back and down so that from side view, knees are in one line. Continue pulling foot up.

Bring right thumb edge of hand, almost touching center of chest, fingers point up. Hips forward, directly above feet.

Suck stomach in, lengthen spine. Release left hand from right foot and bring left palm together to right palm. Relax shoulders.

Look 4 feet forward on floor and slowly bend left knee.

Lift left heel, raising heel as high as possible off floor, while bringing hips down toward the floor.

Heel is directly below tailbone, with slight gap between the two.

Both knees equal distance from floor. Stomach pulled in, chest up and spine straight.

While lowering left heel, push with left leg strength, lift hips up and straighten leg.

Lift upper body, release right foot to join left foot side by side.

Release hands to sides of body.

Bend left knee and hold middle of left foot with right hand, with
palm facing forward.

Rotate left leg laterally from hip joint so that inside of left thigh, knee, calf and sole of foot face front mirror.

Move left knee back and down so that from side view, knees are in one line.

Continue pulling foot up.

Bring left thumb edge of hand, almost touching center of chest, fingers
point up.

Hips forward, directly above feet. Suck stomach in, lengthen spine. Release right hand from left foot and bring right palm together to left palm.

Relax shoulders.

Look 4 feet forward on floor and slowly bend right knee.

Lift right heel, raising heel as high as possible off floor, while bringing hips down
toward the floor.

Heel is directly below tailbone, with slight gap between the two.

Both knees equal distance from floor. Stomach pulled in, chest up and spine straight.

While lowering right heel, push with right leg strength, lift hips up and straighten leg.

Lift upper body, release left foot to join right foot side by side.

Release hands to sides of body.