Prapadasana or TipToe pose is a toe-balancing posture that places pressure on and stimulates the calves and ankles. From Sanskrit, pra means “forward” or “before,” pad means “foot” and asana means “pose.”
There are different variations of this asana. In the most commonly described version, the body balances on the toes with the heels lifted, then one leg is lifted and taken into lotus pose with the palms brought together in front of the heart.
In another variation of prapadasana, both feet remain on the ground and the hips simply rest on the heels as the yogi balances on the toes. The hands may be brought into prayer position then lifted over the head. The knees can be kept together or taken wide apart.
- From Mountain pose with feet together, bend the knees and allow the heels to lift off the floor as you lower the hips to the heels and bring the fingertips to the floor.
- Draw the knees down and in towards each other. Stare at a point on the floor in front of you.
- Keeping your gaze fixed, slowly inhale the arms together in prayer position in front of your heart. Keep the shoulders down and back and the sternum pressing forward.
- Stay here or you can slowly inhale the arms up over your head with the palms together.
- Breathe and hold for 2-5 breaths.
The benefits of this pose include, improved concentration and sense of balance as well as helping to strengthen the feet, ankles, calves, knees and thighs and stretching the hip flexors, hamstrings and groins.