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TipToe Pose (Prapadasana): Steps, Benefits & Variation

The name Prapadasana comes from Sanskrit. "Prapa" means "to tiptoe," and "asana" means "pose" or "posture." So, this pose translates to the "Tiptoe Pose." Just like a ballet dancer gracefully balances on their toes, we'll learn to do the same in this beautiful posture.

TipToe Pose (Prapadasana)

Now, don't get intimidated by the Sanskrit pronunciation. Let's break it down together: Pra-pa-da-sa-na (pronounced: PRA-pa-DA-sa-na).

Before we dive into the how-to's, let's get familiar with the anatomy of this pose. Prapadasana mainly targets the muscles in your feet, ankles, and lower legs. It's a fantastic way to strengthen these areas and improve your overall balance.

How to Perform TipToe Pose (Prapadasana)

  1. Find Your Foundation: Start by standing tall on your mat, feet together, and arms relaxed by your sides. Distribute your weight evenly on both feet.

  2. Shift to Your Toes: Slowly rise up onto your tiptoes, lifting your heels off the ground. Feel the engagement in your feet and ankles.

  3. Engage Your Core: Gently draw your navel towards your spine, supporting your lower back.

  4. Hands-on-Hips: For better balance, place your hands on your hips. You can also keep them in a prayer position at your heart center.

  5. Focus on Your Drishti: Fix your gaze on a point in front of you. This will help you maintain balance throughout the pose.

  6. Hold and Breathe: Stay in the pose for 5-10 breaths, breathing deeply and steadily.

  7. Release with Grace: Lower your heels back down to the ground slowly and mindfully.

TipToe Pose (Prapadasana)

When to Do It

Prapadasana can be practiced at any time of the day. However, if you wish to work on your balance and find your center, it's a great idea to practice it in the morning or before any balancing-intensive yoga session.

Preparatory Poses

To prepare your body for Prapadasana, you can try these poses:

  1. Mountain Pose (Tadasana)

  2. Tree Pose (Vrikshasana)

  3. Warrior II (Virabhadrasana II)

Follow Up Poses

After gracefully tiptoeing, you can flow into these poses:

  1. Forward Fold (Uttanasana)

  2. Downward Dog (Adho Mukha Svanasana)

  3. Warrior III (Virabhadrasana III)


Prapadasana activates and balances the Muladhara Chakra, also known as the Root Chakra. This energy center is located at the base of your spine and is associated with grounding, stability, and a sense of security.

 Muladhara Chakra (root Chakra)

Mantra for This Pose

While in Prapadasana, you can chant the mantra "Om Lam" to enhance your connection with the Root Chakra and deepen your grounding.

Alignment Cues

Here are some alignment cues to keep in mind:

  1. Engage your core to support your lower back and maintain balance.

  2. Keep your chest and heart open, and shoulders relaxed.

  3. Soften your facial muscles and find a peaceful expression.

  4. Don't forget to breathe deeply and mindfully.

Duration of Hold

As a beginner, aim to hold Prapadasana for around 5-10 breaths. As you progress and build strength, you can extend the duration to 30 seconds or more.


Find a fixed point in front of you, like a spot on the wall or the tip of your nose. Your drishti will help you steady your focus and maintain stability.

Physical & Spiritual Awareness

Prapadasana not only strengthens your feet and ankles but also brings your attention to the present moment. Feel the sensation in your body as you rise on your toes, and let it remind you of the importance of balance in life.

Safety and Precautions

As with any yoga practice, it's essential to listen to your body. Avoid practicing Prapadasana if you have any foot or ankle injuries. If you feel any pain or discomfort, gently come out of the pose.

Beginners’ Tips

For beginners, it's common to wobble a bit in the beginning. Don't worry; finding your balance takes time. Use a wall or a chair for support if needed. And remember, it's okay to fall – just get back up and try again!

Who Should Not Do It

If you have chronic foot or ankle issues, or if you're pregnant, it's best to avoid this pose. As always, consult your healthcare provider before trying any new exercise.

Who Should Do It

Prapadasana is suitable for most practitioners, especially those looking to improve their balance, focus, and ankle strength.

Benefits of Prapadasana (TipToe Pose)

Ah, the sweet rewards of Prapadasana! Let's explore the benefits:

  1. Balance and Focus: This pose is like a tightrope walk for your soul, helping you find stability and mental clarity.

  2. Strong Feet and Ankles: Your feet and ankles will thank you for the workout, as they become more resilient and flexible.

  3. Grounding and Rooting: Connecting with the Muladhara Chakra, Prapadasana helps you feel grounded and rooted in the present moment.

  4. Improved Posture: As you engage your core and stand tall, this pose naturally enhances your overall posture.

Variations of Prapadasana (TipToe Pose)

Once you've mastered the basic Prapadasana, you can explore this variation:

Ardha Prapadasana (Half TipToe Pose)

Ardha Prapadasana, the Half TipToe Pose, is a delightful blend of balance and elegance. "Ardha" means "half," and this asana challenges you to find your center while resting on the edge of your tiptoes. It's like walking on a tightrope but without the circus music!

Anatomically, this pose works wonders for your feet, ankles, and lower legs. It's like a spa day for those little foot muscles, giving them the TLC they deserve. Plus, it strengthens your core and helps you develop that enviable ninja-like focus.

Ardha Prapadasana (Half TipToe Pose)

How to Perform Ardha Prapadasana (Half TipToe Pose)

  1. Find Your Ground: Begin in Tadasana (Mountain Pose) with your feet hip-width apart, arms relaxed by your sides, and a big smile on your face.

  2. Time to Elevate: Shift your weight to your right foot and gently lift your left foot off the ground. Keep it playful, folks!

  3. The "Hmmm" Moment: Bend your left knee and bring your heel towards your glutes. Grab your left ankle with your left hand, like you're catching a little butterfly.

  4. Set Your Gaze: Pick a point in front of you to focus on. Your drishti is your secret weapon for balance.

  5. Balancing Act: Slowly, with grace and a sprinkle of magic, start extending your left leg forward. Find that sweet spot where you feel like you're floating on air.

  6. Be One with the Pose: Engage your core, breathe deeply, and find your stability. Stay here for a few breaths or as long as you feel like a majestic yogi on a journey to inner bliss.

  7. Land Softly: Gently lower your left foot back to the ground, return to Mountain Pose, and soak in that triumphant feeling.

Modifications for Prapadasana (TipToe Pose)

If you're not comfortable going all the way up on your tiptoes, you can rise only partially. The goal is to find balance and work within your body's capabilities.

Common Mistakes

Don't worry; even the most experienced yogis make mistakes. Here are some common ones to watch out for:

  1. Holding Your Breath: Remember to breathe! Holding your breath can make the pose more challenging.

  2. Overarching the Lower Back: Keep your core engaged to avoid overarching your lower back.

  3. Tensing Your Shoulders: Relax those shoulders! Let them melt away from your ears.

Additional Preparation Tips

Here are some extra tips to enhance your Prapadasana experience:

  • Direction to Face: Face the east, as it symbolizes the direction of new beginnings and the rising sun.

  • What to Wear: Wear comfortable, stretchy clothing that allows you to move freely.

  • Suitable Place and Essential Oil or Fragrance: Practice Prapadasana in a quiet, clutter-free space. Consider using grounding essential oils like patchouli or vetiver to enhance the experience.

  • Music for This Pose: Soft instrumental or nature-inspired music can complement your practice and help you find your rhythm.

So, there you have it, fellow yogis! The enchanting world of Prapadasana awaits you. Embrace the challenge, find your balance, and elevate your spirit with this beautiful Tiptoe Pose. Remember, it's not about achieving perfection but rather about the journey toward harmony and inner peace.

Happy tiptoeing!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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