Extended Tip-Toe Pose
उत्थित प्रपद पादासन
Target Muscles
Benefits (5)
- + Strengthens ankles and calves
- + Improves balance and focus
- + Tones leg muscles
- + Enhances body awareness
- + Builds core stability
Avoid If (4)
- - Ankle injury
- - Knee injury
- - Vertigo
- - Recent foot surgery
About
Extended Tip-Toe Pose is a foundational balancing pose that strengthens the ankles, calves, and core. It teaches beginners to find stability and focus, building a strong base for more advanced standing poses.
Step-by-Step Instructions
1. Stand in Tadasana, feet together and arms by your side.
2. Inhale, extend your arms forward to shoulder height, palms facing down.
3. Exhale, slowly lift your heels off the floor, balancing on the balls of your feet and toes.
4. Ensure your toes and the balls of your feet bear the weight evenly.
5. Fix your gaze on a steady point in front of you to maintain balance.
6. Keep your knees firm and lift your thighs upwards.
7. Draw your abdomen in and lengthen your spine.
8. Keep the body straight and steady, avoiding leaning forward or backward.
9. Hold for a few breaths, maintaining balance and stability.
10. Exhale, slowly lower your heels back to the floor.