Yoga Asanas

Toe stand pose - Padangustasana

Posted on 2019-06-02

Toestand pose or Padangustasana in Bikram yoga is the last pose of the standing series just before your first Savasana. A posture that is quite challenging for most students because it requires quite open hips, hamstrings and some courage to fold over and coming down just balancing on one leg.

Step by step Toe stand pose

  • Start from tree pose (Bikram's tree pose) with the foot on the outside hip or as high as possible and the sole of the foot facing up.
  • Bring your hands in front of the chest in Namaskar, look down on one point at the floor. 
  • Fold your upper body down from hips over the leg and put your fingertips on the floor. 
  • Slowly bend your knee to lower hips down and sit on your heel.
  • Bring your hands to both sides on the floor. Stretch spine up, hips up and balance on your fingertips.
  • Both knees parallel to the floor, tone your abdomen and bring palms together in Namaskar.
  • Lift your hips up from the heel and balance there.
  • Come back the exact opposite way you went down.


  • Be very careful with the knees in the beginning. Always fold from the hip with leg straight and bend the knee when fingertips are touching the floor. 


  • Strengthening for knees ankles and feet
  • Improved balance 
  • Stretching the quads 
  • Working on concentration

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