YanvaYoga > Yoga Poses > Scale Pose

Scale Pose - Tolasana

Contents

Scale Pose or Tolasana (toe-LAHS-ah-nah) is a strong pose that both requires and develops strength in many parts of the body. This includes strengthening the muscles of the arms, wrists, shoulders and abdomen. In addition, it requires flexibility in the hips to be able to place the legs safely in lotus pose without twisting the knees. It is also said to be beneficial on a physical level for stimulating the abdominal organs, thus improving digestion.
The Sanskrit word tola means “a pair of scales.” Here your arms become like pillars to support your crossed legs as they hang in the air like traditional weighing scales.
Is an intermediate level posture that belongs to the balancing pose category, it creates fire in the body, focuses the mind and brings balance to the practice.
In this pose, your body weight is balanced on your arms, so it is quite challenging to lift your body off the floor to achieve this pose.

Pose Detail

Step-by-Step Instructions

Step 1
Begin by crossing your legs and assuming the Lotus Pose. If you're a beginner, place yoga blocks beside you and find a comfortable seated position with your legs crossed.
Step 2
Position the palms of your hands on the mat (or blocks) next to your hips, spreading your fingers wide apart and pointing them forward. Take deep breaths, inhaling and exhaling fully.
Step 3
Press your hands firmly into the ground and straighten your arms as you lift your torso and legs off the ground.
Step 4
Engage your core muscles and utilize your thighs to assist in raising your knees. Your hands should be the only part of your body touching the floor as you balance the weight of your entire body.
Step 5
Strive to hold the position for approximately 15 to 20 seconds, then exhale as you lower your legs back down.
Step 6
When you're ready, cross your legs in the opposite way and repeat the same steps for this pose.

Benefits and Contraindications

Benefits

Increases flexibility in the hips and wrists

Tones core muscles, arms, and wrists

Clear the body toxins

Calms the mind and body

Stimulates digestive organs

Reduce stress and relieves anxiety

Contraindications

Ankle, knee or hip injury

Hernias

Menstruation

Pregnancy

Shoulder or wrist injury

Modifications and Props for Beginners

  • Beginners can place each hand on a block to help lift themselves off the floor.
  • If you are unable to come into Lotus Pose, sit with your legs crossed in Easy Pose (Sukhasana), instead. Draw your knees in toward your chest to help lift your body. You can also cross your top leg into Half Lotus (Ardha Padmasana) and perform the pose as described above.
  • Advanced practitioners can jump back directly from Tolasana into Chaturanga.
  • You can practice Scale pose almost any time you are sitting down. Cross your legs at the ankles, hold on to the sides of a chair, and lift your body off the seat.

Useful Tips

  • Lotus Pose is the base for Scale, so it’s important to master this pose first.
  • Begin practicing by lifting only your hips and keeping your legs on the ground. In this way, you will slowly build strength and get a feel of the pose.
  • This pose requires a lot of core strength. It may help to perform core strengthening poses to activate your abdomen, so you can engage it better for Scale Pose.
  • You don’t have to hold the pose for a certain amount of breaths when you’re just learning – hold it for as long as you can. Still try to keep your breaths long and steady.
  • Focus on lifting your knees as high as possible, as that will help you activate your abdomen more.

Frequently Asked Questions

Can I practice Scale Pose if I have a knee or hip injury?

It’s best to consult with a healthcare provider before attempting this pose if you have a knee or hip injury. Modifications may be necessary to avoid aggravating your injury.

How long should I hold Scale Pose?

Aim to hold the pose for 30 seconds to 1 minute on each side, gradually working up to longer holds as you become more comfortable in the pose.

What are the common mistakes people make while practicing Tolasana?

Some common mistakes while practicing Tolasana include not engaging the core, not keeping the arms straight, and lifting the hips too high or too low.

Can anyone practice Tolasana?

Tolasana can be challenging for beginners, but with consistent practice, anyone can master it. However, if you have any wrist or shoulder injuries, it is recommended to consult with a yoga instructor before practicing Tolasana.

Variations

  • Lotus Pose
  • Scale Pose in Half Lotus
  • Scale Pose With Blocks
  • Scale Pose In A Chair
  • Scale Pose From Easy Seat
  • Pendant Pose

Top Preparatory Poses

Top Follow-Up Poses

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.