Prapadasana aka ‘tip toe pose’ requires balance, flexibility, and strength.
How to get into the position
Starting from a squatting position, balancing on your tip toes/ the balls of your feet (with your heels lifted), take your right heel directly under the perineum so your foot is lifted and placed in lotus position on top of the left thigh (with the sole of the foot facing up). Then you can bring your palms together into prayer position in front of your chest. Be sure to fix your vision on a single point on the floor to maintain balance.
Hold this position for five full breaths. On every inhalation, straighten your spine and with every exhalation try to lower your pelvis. The posture is then repeated on the other side.
Improves balance and concentration
Develops core strength
Keeps the reproductive system healthy
Opens the hips
Avoid this posture if you have any recent or chronic injury to the feet, ankles or knees.