Need help with my toe stand

[kris90210]

#1146

My problem begins once I get down on the floor.

I can’t seem to get into the final prayer position, I’m not sure if it has to do with my hips being tight, my core strength not being able to support the balance, etc.

Any suggestions?

Kristin

[Gabrielle (The Hot Yoga Doctor)]

#3358

Hi Kristin

I am wondering where you begin to have the trouble.

Please tell me:

1 Can you bend forward from standing and easily get your hands to the floor? Is your standing leg straight or does it have to bend? How comfortable is the feeling across the hips while you are inverted?

2 When you ‘sit’ down, how do you gain your stability before you even bring your hands up off the floor? Do you have to keep them in front of you, or can you bring them down behind and beside you?

Looking forward to the results of your ‘investigation’ :cheese:

Namaste
Gabrielle 🙂

[kris90210]

#3364

My leg is straight, though my hips are very tight in this posture.

I’m stable when my hands are in front of me, but once I draw them back, I can’t get my hips off my ankle, and have no stability when trying to balance.

How can I improve on this?

Kristin

[Gabrielle (The Hot Yoga Doctor)]

#3371

Hi Kristin

One way to improve your pose is to start by improving the flexibility through your hips and sacro-iliac joints. For a number of classes (hey, maybe a couple of weeks) you may try bringing your hands down onto the floor and straightening your standing leg. Then just stay there. Try to maintain level even hips. This FEELS great. And really opens things up. You may find that your strength builds too. Focus on building strength in your legs by locking your knee, here and all your other poses. It is a sure way to feel very strong in Toe Stand. You will notice the strength you build when you can get your hips toward your heels in set-up for Toe Stand without ever touching hips to heels at all. It is much more of a challenge to sit on your heel and then to lift your body up off it. Don’t be so concerned that you are ‘sitting’ there. Focus on leg strength and watch and feel your body’s strength and abilities grow.

Namaste
Gabrielle 🙂

[Gabrielle (The Hot Yoga Doctor)]

#3374

Hi Kristin

Answer continued. When most people attempt Toe Stand they usually are sitting on their heel. Most never manage to rise up off it. So don’t be concerned about not rising up. Flexibility is one issue that you are addressing and the other is balance.

My question about the position of your arms is an important one. I am not sure I understand your response… so I will ask with different wording 😉

When you bend your leg to bring your hips to your heel and then bring your arms by your sides, can you sit there supporting yourself with your arms so that your back is straight? I am trying to ascertain a mental picture of your body geometry. Some people simply cannot sit up straight and balance because their arms are just not long enough for them to be positioned ‘behind’ them.

Let me know how it is for you.

Namaste
Gabrielle 🙂

[blue]

#3527

oh oh oh !!!!! that last pose you said is me!!!!!!!!!!
able to bend w/ straight leg and level hips
I bring my arm beside me and lift my chest up to straighten through the spine but …… my arms are too short to maintain
tips?

[Gabrielle (The Hot Yoga Doctor)]

#3529

Hi blue

It is hard to know what to do when the dialog is limited to certain body types. In this case it doesn’t help people who have arms too short to reach the ground beside and behind them.

So here is what to do.

1) Come down to the floor with your hands in front of you.
2) Bend your leg and bring your hips down toward your heel.
3) Your strength on the day will determine if you can keep some space between your hips and heels (just notice what you notice)
4) When you are stable here, look forward somewhere in front of you and de-focus (a couple of feet)
5) Your spine is rounded when you are here supporting yourself with your hands in front.
6) Now, slowly start to straighten your spine and as you do, allow your hands to come up off up off the floor symmetrically at the same rate as you straighten your spine.
7) Keep the eyes from settling on any particular thing so that as you lift the only thing you are doing is straightening; because focusing tends to destabilize you. On the contrary, yogis with long arms can focus on one point because their spine is already in final position and they only have to bring the hands up off the floor.
8) As you straighten up, your hands approach each other.

Please let me know how you go

Namaste
Gabrielle 🙂

[blue]

#3530

I will try this this morning and let you know thanks!! I’m excited

[kris90210]

#3979

Hi Gabrielle!

Better late than never to respond to your question on my post- so here goes.

Once I get my hips to my heels my back is not totally straight- I almost feel like its due to my lack of ab strength…also short arms.

Kristin

[dinny1977]

#9622

hi

i’m having problems with toe stand. i can do it no problem but cannot get my spine straight when i get to the floor.think it could be maybe i have shorter arms?should i push my bended knee more to yhe floor?

[Gabrielle (The Hot Yoga Doctor)]

#9664

Hi Denise

Are you arms too short? Well no! :cheese: They’re the perfect length! Seriously though, tell me, when you bring your hips to your heels can you bring BOTH your hands to the floor beside you and balance? The answer to this will guide us in the right direction.

The fact that you can’t get your spine straight can be a result of MANY issues, including a selection or combination of the following:
* Leg strength and flexibility
* Hip flexibility
* Core strength
* Ankle or toe strength or flexibility
* Using too much force with hands together
* Fighting balance by trying to get your knee into a specific position.

Which if any of those resonate for you?

One key (specifically regarding your knee) is to relax your upper leg. Don’t TRY to do anything with it. Let it surrender to gravity.

Namaste
Gabrielle 🙂

[dinny1977]

#9767

hi gabrielle

i can bring my hands to the side of my hips but i look sloped to one sideand can’t get my hands far back to balance.i don’t seem to be improving at all in this pose

[Gabrielle (The Hot Yoga Doctor)]

#9770

Hi Denise

Well then start with your hands in front of you. There are definitely MANY people who cannot balance in this position with both hands touching the floor beside them.

Find your balance with your hands in front. Your back will be rounded here, naturally! Then start to lift your hands off the floor at the same time as moving your torso back and up to find your expression of the final pose. It will take some practice. Just relax your eyes and your attachment to the outcome and it actually is quite simple.

Let me know how you go or if more detail is needed

Namaste
Gabrielle 🙂

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