Scale Pose
Scale Pose: Step-by-Step Instructions
To build strength in your wrists, arms, and core muscles, learn the powerful arm balance known as Tolasana, or Scale Pose.
Tolasana
(Pronounced as "toe-LAHS-anna")
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.
| Attribute | Details |
|---|---|
| Sanskrit Name | Tolasana |
| Pronunciation | toe-LAHS-anna |
| Meaning | "A pair of scales" |
| Pose Level | Level 3 (Advanced) |
| Primary Focus | Arm balance, core strength |
How to Do Scale Pose
Step One
Cross your legs and come into the Lotus Pose, or Padmasana. Place the palms of your hands on your mat next to your hips with your fingers spread wide apart. Your fingers should point in front of you.
Step Two
Inhale. As you exhale, press your hands firmly into the floor and straighten your arms as you raise your torso and legs off the ground.
Balance your full body weight only on your hands. Tighten your core muscles and use your thigh muscles to help lift up your knees. Your hands should be the only part of your body touching the floor.
Step Three
Stay in this position for about 20 seconds. To come out of the pose, lower your legs as you exhale. Then cross your legs the other way and repeat the pose for the same amount of time.
Beginner's Tip:
You can try Tolasana in Ardha Padmasana or Half-Lotus Pose if the full Padmasana is still too difficult for you. For example, come into Half-Lotus Pose by crossing your right leg over your left so that your right heel rests near the root of your left thigh.
Then place your hands by the sides of your hips on the floor as described above and lift your body weight up onto your hands. Here the foot of your bottom leg will remain resting on the floor, but you can still lift up your buttocks and your upper leg.
Pose Information
| Category | Details |
|---|---|
| Sanskrit Name | Tolasana |
| Pose Level | Level 3 (Advanced) |
| Pose Type | Arm Balance |
| Hold Duration | Approximately 20 seconds per side |
| Recommended Props | Yoga blocks (set at lowest height) |
Sanskrit Name:
Tolasana
Pose Level:
Level 3
Contraindications and Cautions:
Hernias
Injuries less than 3 months old in the knees, ankles, shoulders, or wrists
Pregnancy
Menstruation
Carpal tunnel syndrome or chronic wrist pain
Modifications and Props:
If you don't yet have the strength to lift your body weight up onto your arms, place a yoga block underneath each hand on the floor. Set the block so that it gives you only a few inches of height, positioning it at its lowest setting.
Deepen the Pose:
Focus on lifting up your legs from the roots of your thighs. Try to hold your knees up as high in the air as possible. As you gain strength, work toward holding the pose for longer durations, gradually building up to 30 seconds or more per side.
Benefits:
Scale Pose delivers several notable physical benefits when practiced consistently.
| Benefit | Description |
|---|---|
| Wrist and Arm Strength | Builds significant strength in the wrists, forearms, and upper arms |
| Core Toning | Engages and tones the abdominal muscles deeply |
| Shoulder Stability | Strengthens and stabilizes the shoulder girdle |
| Hip Flexibility | Encourages greater openness in the hips through the Lotus position |
| Mental Focus | Requires concentration and body awareness, improving mindfulness |
Builds strength in the wrists and arms
Tones the abdomen
Strengthens and stabilizes the shoulders
Improves concentration and body awareness
Variations:
If you are not able to perform full Padmasana comfortably yet, it is better not to practice Tolasana.
| Variation | Difficulty | Key Difference |
|---|---|---|
| Lolasana (Pendant Pose) | Intermediate | Kneeling position with crossed ankles instead of Lotus |
| Half-Lotus Tolasana | Intermediate | One leg in Lotus, bottom foot stays on the floor |
| Block-Supported Lolasana | Beginner-Intermediate | Yoga blocks under hands for extra height and easier lift-off |
You can prepare yourself for Tolasana by practicing Lolasana instead. Kneel on your mat but do not sit on your heels yet. First, cross your right ankle over your left ankle while you remain kneeling.
Now you can sit back so that the sole of your right foot is under your left buttock and vice versa. Place your hands on the ground by the sides of your hips.
On your next exhalation, push up firmly on your hands and lean forward to raise your legs and feet up off of the ground while keeping your legs crossed tight underneath you. Round your back slightly and lift your knees toward your chest as you lean a bit forward.
If you cannot lift off of the ground, place two yoga blocks under your hands. The extra height makes lifting up easier. After you come out of this pose, cross your legs the other way and repeat it for the same amount of time.