Scale Pose - Tolasana
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.
- By Type: Arm Balance Yoga Poses, Balancing Yoga Poses, Hip Opening Yoga Poses, Strengthening Yoga Poses
- Difficulty: Intermediate
- Body Position: Seated Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief
Benefits and Contraindications
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
Ankle, knee or hip injury
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.
- 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
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.
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.
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.
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.
- Lotus Pose
- Scale Pose in Half Lotus
- Scale Pose With Blocks
- Scale Pose In A Chair
- Scale Pose From Easy Seat
- Pendant Pose
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