Jimmy's Tip of the Month

TOE STAND (PADANGUSTASANA):

• If both knees are healthy, from the Tree Stand (VRKSASANA), flow into Toe Stand (if your knees and hips are preventing you from doing the Toe Stand, remain in Tree Stand)!
• Bend your left knee. Touch your hands on the floor in front of you.
• Come onto your toes and sit on your left heel, (assuming we’re doing the right side). Keep your back straight, move your hands to the side or in front of your body, thighs and knees parallel with the floor and gaze (Drishti) at a spot on the floor 2 to 3 inches in front of you for balance.
• Bring one hand to your heart, then the other hand to Namaskar. Keep your shoulders, elbows, hips and knees parallel to the floor. In the advanced posture, your heel does not touch your buttocks, but stays a few inches above the heel like the third part of the Awkward Pose.

Beginners:
If you have any knee issues whatsoever, don’t do it!!! The knees are extremely vulnerable and there’s no reason to attempt this posture if either one of your knees gives you problems. On the other hand, this is not an advanced posture! If the hips are open and the knees are healthy one can balance in this pose in their first class. I’ve seen it hundreds of times!! Look on the floor only two inches in front of you. If you look in the mirror or too far out in front you will have a difficult time maintaining your balance. Bring one hand up to your Heart Chakra then immediately (slowly) bring the next hand up into Namaskar.

Intermediate:

Once you’ve found your balance look in the mirror and check your symmetry. Shoulders, hips and knees are parallel to the floor. If your knees are not in one line you will have a tougher time with balance. Start to lift your buttocks away from your heel by lifting your chest and head up toward the ceiling and engaging the Mula and Udiyana Bandhas!

Advanced:

Your final destination is to lower down and lift up without touching your hands on the floor. Even more challenging is to lower down and rise up keeping your hands at your heart chakra in Namaskar. At first you will want to extend your arms out from your chest for better balance and leverage. After you’ve been used to lowering down and rising up without hands try the ultimate test; keep your hands glued to your heart the whole time.

from www.barkanmethod.com