15/05/2021
Prapādāsana (Toe balancing) variation. 🧘♂️🙏
In this asana the body balances on the toes with the heels lifted. This yoga pose strengthen your core and improve your balance.
How to do prapadasana:
1. Standing in tadasana pose, shoulder width apart, exhale and come down to malasana pose
2. On next breathing bring your feet and knees closer in the front
3. On next inhale lift your body up together with your heels to balance your body on your toes.
4. Stay here to do pranayama, 4-6 deep slow breathing to improve your balance.
How to do this variation:
5. On next Inhale shift your balance over one toe by strengthening your calves of that side to hold your body weight
6. On the exhale extend your other leg to the front.
7. Once in the position adjust yourself by keeping your chest lifted, back straight and leg fully extended with toes pointing away from you.
8. Stay here for 3-4 breathing finding that sweet balance spot.
9. On next inhale start retracting your extended leg back to the position and adjust yourself on the exhales.
10. From here repeat from step 4 on the other side. Alternatively one can lower heels to the ground to find stability and then repeat from step 4 on the other side. (Remember to do the asana on both sides 🙂🙏)
One can place hands based on their preference. Lower to touch ground with finger tips to help with balance, extend out in the front to find the balance, place it in namaste mudra to have more centered balance
Benefits:
* Strengthen your entire leg including feet, ankles, calves, knees and thighs
* Stretches your feet sole, hips, hamstring and groins
Make it harder:
* Try to keep your extended leg parallel to the floor to strengthen your legs
* Try to bring your extended leg into half lotus pose to challenge your stability and balance
* Close your eyes to make the balance more harder
Helpful tips:
* Do not hunch your back
* Stare at one point to help in balance
