The Best Way to Do the Toe Stand Yoga Pose

Inside: I had never done the Toe stand yoga pose before, but all the pictures on Pinterest made it look so easy and peaceful. I decided to find out for myself. Here’s how to do this pose, even if you’re a total beginner.

In all the yoga classes that I have taken, I have never practiced the Toe stand yoga pose, also known as Prapadasana. I didn’t even know that it existed until I saw a ton of pictures show up for it in my Pinterest feed.

Based on looking at the pictures, here’s what I decided:

  • Anyone can do Toe stand pose in any location possible. Feel like popping into a squat in your minimalistic yoga studio? Toe stand. Or maybe you feel like squatting and taking a picture with a beautiful plant outside? Toe stand.
  • Toe stand offers a tolerable stretch for your feet. Otherwise, how could people hold for so long?
  • The body wants to be aligned this way. With your head above your heels, balancing will be so much easier. Plus, your knees are going to love this!

Naturally, I decided to learn this pose then teach it to you. I went to my how-to resource, Google, and started reading. When I felt like I had a really good idea what to do in this pose, I got out my video camera and started filming.

The pictures made this look like a piece of cake; the directions made it sound like a piece of cake, but those people are liars! This Toe stand yoga pose is much harder than it looks.

Still, it is a ton of fun. This pose is so much fun that I couldn’t resist teaching it to both my beginning level classes. So, warm up your core, find your balance, and let’s do some Toe stand!

Toe Stand Yoga Pose–Version 1

Like I just said, you should warm up your core. This pose is so much easier when you already have all your core muscles warmed up and ready to go. I’d do some Cat/Cow, Sunbird, Tiger pose (where you move from Sunbird and have your opposite elbow come toward your opposite knee), and Navasana. A couple rounds of Tree pose could also help. Then, do some Squat pose to get your knees ready.

  1. Use ujjayi breathing throughout.
  2. Step your feet so that they’re side-by-side. Make sure that the joint beneath your big toe has enough room to move. If your feet are too close together, one toe joint will smash the other.
  3. Although you can lower into this pose from a standing position, you can also begin in a crouched squat. I prefer to begin from a crouched position, so those are the directions I’ll give.
  4. Crouch down so your fingertips are on the ground.
  5. toe stand yoga poseDraw your belly button to your spine.
  6. Broaden your collarbones.
  7. Roll onto the balls of your feet.
  8. Let your fingertips get light as you work to align your head directly over your heels. I’ve noticed that if you don’t keep muscular energy throughout your whole body, you’ll fall over. For example, don’t make my mistake and relax through your knees. (It resulted in me falling over backward.)
  9. Once you are lifted, bring your hands to heart center and gently join your palms.
  10. Breathe and balance.
  11. To come out of this pose, place your hands on the floor and carefully lower your heels.

Toe Stand Yoga Pose–Version 2

After you’ve completed Toe stand version 1, it’s popular to try version 2. It reminds me of a ballet plie except your heels are touching.

  1. Use ujjayi breathing throughout.
  2. Turn your feet out from the hips so that your knees will point toward the corners of the room.
  3. When you move into your crouch and lift up on the balls of your feet, there will be space between your heels.
  4. Feel energy up the midline of your body, and bring one heel to meet the other.
  5. toe stand yoga poseDraw your belly button to your spine.
  6. Broaden your collarbones.
  7. Let your fingertips get light as you work to align your head directly over your heels. I’ve noticed that if you don’t keep muscular energy throughout your whole body, you’ll fall over.
  8. Once you are lifted, bring your hands to heart center and gently join your palms.
  9. Breathe and balance.
  10. To come out of this pose, place your hands on the floor, step your feet away from each other, and carefully lower your heels.

Toe Stand Yoga Pose Video

It surprised me that there aren’t more yoga balancing poses like this. Maybe there are and I just haven’t gotten that far on my yoga/Pinterest journey. Rest assured, when I find more gems like the Toe stand yoga pose, I’ll share it with you.

Here is a video for visual learners.

I hope you have as much fun with Toe stand as I do. Let me know what you think. Do you love it? Do you know of other Toe stand versions?

If you love the step-by-step instructions and details that I provide, you should try my 30-day challenge to learn yoga and Pilates. In this FREE program, you’ll learn alignment essentials of the most popular yoga poses and Pilates exercises. Click here to sign up!

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About Sarah Stockett

Hi! I'm Sarah, and I'm a certified Pilates and yoga instructor with a passion for pain relief. When I'm not working with clients, I'm researching the best ways to get rid of pain. Do you want to learn how to practice yoga and Pilates safely in your own home? Or, do you want to know all my tips and tricks for pain relief? Join my mailing list and receive free goodies to help you.

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