Hand to Toe

--literally, "extended hand to the big toe pose"--is a great way for practitioners of all levels to explore "the perfection of imperfection." This deceptively straightforward posture requires a challenging combination of balance, strength, and flexibility. If you're a beginner, just getting into a rough approximation of the pose can be daunting. If you're a continuing student, you'll find that as soon as you've mastered one form of the pose, another more demanding variation awaits you.

To begin your practice, stand with your weight evenly balanced on both feet and the crown of your head floating toward the ceiling. (If you think your balance might be shaky, you may want to stand with your left shoulder a foot or so from a wall,

so you can reach out and steady yourself with your left hand if necessary.) [Figure 1] Take a moment to explore your balance in this simple standing pose. Is your weight evenly distributed between the right and left foot? Between the ball of the foot and the heel? Spread the toes and actively draw the kneecaps upward to firm the legs.

On an exhalation, keeping the spine long, bend the right knee toward your chest and hook the right big toe with the first two fingers of your right hand. Rest the left hand on your left hip and balance

on one leg for five to 10 long breaths. [Figure 2] Going this far might be challenge enough! Rest your eyes softly but steadily on a single point to help establish and maintain your balance.

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