Squatting Toe Balance With Open Knees

What Does Squatting Toe Balance With Open Knees Mean?

Squatting toe balance with open knees is a basic intermediate posture that prepares the yogi for more advanced squats and balances. It is a variation of squatting toe balance, in which the knees and feet are positioned together. In the open knees version, the yogi drops into a deep squat with the feet together and knees apart. He/she then raises onto the toes and rests the buttocks on the heels. The hands are in prayer position and the gaze is forward.

Squatting toe balance with open knees is sometimes considered a variation of chair pose (utkatasana).

Yogapedia Explains Squatting Toe Balance With Open Knees

In addition to improving balance, squatting toe balance with open knees provides the following benefits:

• Opens the groin
• Strengthens and improves flexibility in the ankles, toes, knees and thighs
• Strengthens the core abdominal muscles
• Improves concentration and focus
• Develops inner strength
• Proves relief for flat feet

Beginners or those struggling with balance may place one or both hands on the ground or use yoga blocks to help balance before attempting prayer position with the hands in this pose.

Squatting toe balance with open knees is a preparatory pose for squatting toe balance (with knees and feet together) and toe balance pose (balanced on one foot with the other crossed over in lotus pose).