1. Begin in Tree Pose, balancing on your left leg
2. Position your lifted foot securely on the front of your standing thigh, allowing the knee to gently point towards the floor.
3. Bring your palms together at your heart and establish a steady gaze on a fixed point.
4. Slowly hinge forward from your hips, reaching your fingertips or palms towards the floor for support.
5. As you fold forward, bend your standing knee and rise onto the ball of your standing foot, keeping the heel lifted.
6. Continue lowering with control until your sitting bones rest on the heel of your standing foot, keeping your lifted foot securely in place against the standing thigh. Your legs should form a figure 4 shape, with the lifted knee opening out to the side.
7. Keep your chest lifted and your spine as upright as possible while maintaining your balance.
8. Once you feel stable, gradually lift one hand and then the other from the floor, bringing your palms together at your heart.
9. Hold the pose for 3–5 breaths, engaging your core and breathing smoothly.
10. Place your fingertips back on the floor for support, then press firmly through your standing foot to slowly return to standing before repeating on the opposite side.

• Strengthens the feet, ankles, legs, and core
• Improves balance, focus, and coordination
• Increases ankle and hip mobility
• Develops patience and body awareness

• Practise lowering only partway down while maintaining balance
• Use a wall or chair for support while learning the pose
• Place a yoga brick under each hand to provide extra stability while lowering and holding the pose
• Use stacked yoga blocks for support: Place two or more yoga blocks beneath your sitting bones to help you learn the foundations of the pose before progressing to the full balance.
• Avoid if you have ankle, knee, or balance-related injuries

Wide-Legged Forward Fold (Prasarita Padottanasana) - Improves hamstring flexibility, hip mobility and balance while preparing the body for Toe Stand Pose.

Tree Pose (Vrksasana) - Develops the single-leg balance, hip opening and focus needed for Toe Stand Pose.

Mountain Pose (Tadasana) - Restores neutral alignment, steadies the breath and helps re-establish balance after practising Toe Stand Pose.  

Standing Forward Fold (Uttanasana) - Gently stretches the hamstrings and calves while releasing tension in the legs and lower back.