The scale pose will make the arms and spine and abs stronger.
POSE INFORMATION
GENERAL INFO
Name in Sanskrit: Tolasana
Difficulty: Easy
POSE BENEFITS
The main aim of the pose is to give strength to the arms, abs and spine.
POSE CAUTIONS
- This pose is not recommended if you have any shoulder injury.
- The same applies to ankle injury and knee injury.
- Don’t do the pose with tight hips and thighs.
PREPARATIVE POSES
- Half Lord of the Fishes Pose
- Bound Angle Pose
- Eagle Pose
- Head-to-Knee Forward Bend
- Lotus Pose
- Hero Pose
HOW TO PRACTICE THIS ASANA
ONE
First start with the Lotus Pose (Padmasana). Put your arms on the floor near your hips.
TWO
Breathe out and press up your body against the floor with your arms.
Tighten the muscles of your abdomen. Now pull your legs and buttocks upwards.
THREE
Stay in this position for 10 -15 seconds.
Then breathe out, switch to another cross of the legs and repeat the whole process again.
How to do the the Scale Pose (Tolasana)
BEGINNER TIPS
As a beginner you need to have the experience of Padmasana. But if you don’t, you can try the Half-lotus pose (the Adha Padmasana).
Do the half-lotus, then repeat the second and the third steps above. After that, your buttocks will push up while the outer calf and the foot will remain in their position.
MODIFICATIONS & PROPS
The modification is lifting the legs up which is very difficult in such a position.
Instead, put a block under each arm as if you are increasing the length of the arms. This will make it easy to lift the legs up.
DEEPENING THE POSE
Make it easy to lift the legs and torso by bringing your inner groins closer to the core of the torso.
VARIATION
Earlier, you read that you must know how to perform Padmasana. It is important you master how to do it perfectly before you try this pose. In case, you can’t, try something else, a similar pose, the Lolasana.
The Lolasana is advisable. This involves kneeling down and crossing the front of your right ankle over the back of the left just as you will do with Simhasana (Lion pose).
Now position yourself comfortably with your perineum over the right heel. Position your hands on the floor (or preferably on blocks) as in the Tolasana, and do the instructions under the steps 1 – 3 above.
In Lolasana, (unlike Tolasana) you need to keep your back completely rounded and your shoulders should be fully stretched.
Now breathe out and relax your body from the position. To repeat the process, change the cross of your ankles first and repeat the whole process for the same period of time.
Jennie Malt, a certified Yin Yoga teacher residing in Canada, has been on a remarkable journey of discovery and transformation through the practice of yoga.
Her path, though not one of fame and influence, is a testament to the profound effects of dedication and the capacity of yoga to inspire and uplift.
