What you are practising
Develop controlled lowering from a single-leg lift.
Muscles involved
Hip flexors and abdominal wall managing the moving leg.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyDeveloping · Matwork preparation
Single-leg toe tap
Develop controlled lowering from a single-leg lift.
Lie with one foot grounded. Lift the other bent leg towards a comfortable tabletop position only if knee folds are easy.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie with one foot grounded. Lift the other bent leg towards a comfortable tabletop position only if knee folds are easy.
- Lower the lifted foot slowly to touch the mat, keeping the knee bent.
- Return that leg to the same modest height without rocking the pelvis.
- Put the foot down and rest before changing sides.
BreathExhale to lower; inhale to lift, or use a steady unforced rhythm.
- Repetitions & pace
- 3–5 each leg; the other foot stays down. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Eyes upward with the head supported.
Choose the right version
- Make it easier
- Return to small knee folds.
- A possible next step
- Slow the lowering; keep the other foot grounded.
- Watch for
- Using two lifted legs before the single-leg pattern is comfortable.
Suitability: Return to heel slides if the back arches, strains or becomes painful. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.