"I recommend Toe Stand because it is a strong balancing pose that not only helps improve your posture, but it also strengthens your legs, ankles, core, and hips," Margo Francois, RYT 200, told POPSUGAR. She said this pose can also help you strengthen your joints and improve knee pain. If you currently have a knee, foot, or hip injury, she recommends avoiding this pose. Depending on your goals and physical ability, Francois said you can practice this pose daily or a couple times a week. Before diving into Toe Stand, warm up your body with sun salutations and hip stretches like low lunge, high lunge, and chair pose, she said.
- Begin by standing with your feet hips-width apart and arms resting by your sides. Slowly, lift your left knee up toward your chest. Place the heel of your left foot as high as you can on the front of your right thigh or hip. The sole of your left foot should be facing up, with the top of your foot resting on your leg or hip.
- Inhale while lengthening through the crown of your head, then exhale into a forward fold, pressing your right foot and both palms into the mat.
- On an exhale, lower your hips, coming onto the ball of your right foot, creating a figure-four shape with your legs. Lift your palms off the ground, keeping only your fingertips on the mat.
- Inhale, bringing one hand to heart's center while resting the opposite hand on your mat. Then, bring the opposite hand to heart's center, coming into Anjali Mudra (Prayer Hands).
- If you need more support, you can rest your fingertips on the ground and hold the pose.
- Hold for five deep breaths.