The tip-toe pose is a balancing pose in which a soul-feeling of centering in the heart as well as a lengthening of the spine are experienced. It is also called prapadāsana.
Start in a seated position and come onto your toes in a squatting position. Straighten your spine gently and… …check the thighs are parallel to the floor. In a second step the arms are gliding upwards…
…and the spine is experienced in “a weightless lengthening growth” (Heinz Grill: The Soul Dimension of Yoga). In this last stage of the exercise the hands are forming the so-called atmanjali-mudra. The centre in the heart is experienced along with the upright spine.
The position could be held for up to 4 minutes. To begin with, aim for a holding time between 30seconds and one minute.