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 if 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” (Quote from Heinz Grill in “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.