Basic SittingBeginner
Scale Pose
Tolasana
Scale Pose (Tolasana) lifts the lotus-bound legs and pelvis off the floor using straight arms, balancing like a hanging scale.
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How to Perform
- 1
Sit in Padmasana with palms planted beside hips, fingers spread for grip.
- 2
Engage core and press firmly through hands to straighten arms.
- 3
Lift knees and hips off the floor, balancing weight entirely on hands.
- 4
Keep legs in lotus, drawing shoulders away from ears and gaze forward.
- 5
Hold for 3–5 breaths, lower with control, and switch leg crossing before repeating.
Benefits
- Strengthens wrists, arms, shoulders, and deep core muscles.
- Develops control for arm balances and transitions.
- Encourages focus and breath coordination while suspended.
Alignment Cues
- Arms straight with shoulders stacked over wrists.
- Elbows hug inward to support lift.
- Pelvis lifts in line with spine, avoiding swinging.
- Neck stays long; ears between upper arms.
Common Mistakes
No common mistakes listed.
Contraindications
- • Wrist or shoulder injury
- • Pregnancy
Recommended Props
Blocks under handsWrist wedge
Tags
ArmsBasic SittingBeginnerCoreMeditation PosesShouldersasana