Scale Pose (Sanskrit: Tolāsana / तुलासन)
Tolasana (Tolāsana) is also known as Lifted Lotus Pose or Scale Pose. In Sanskrit, ‘Tola’ means a scale. This pose has been named so because while practicing it the body resembles a traditional measuring scale. This asana requires a certain level of upper body strength as well as lower body flexibility.
Instructions for Doing the Scale Pose
- Start by sitting in the Padmasana position with your right foot placed near the root of the left thigh and the left foot placed near the root of the right thigh (on top of the right foot). Keep your spine comfortably erect and gaze at the point on your eye level.
- Firmly place your palms on the ground near the buttocks.
- Now, with an exhalation lift the torso off the floor by using the strength in your arms. Only your two palms should be in contact with the floor. Rest, all the body parts should be lifted up in the air. Make sure the arms are straight.
- Hold this position for 30 to 60 seconds, breathing normally, without any jerks.
- To release the asana, gently bring the body back to the floor and uncross your legs. Take a few seconds to relax and then re-cross the legs. This time, your right foot should be on top of the left foot.
- Again, lift yourself up for another 30 to 60 seconds and then come down to relax completely.
Benefits of Doing Tolasana
- This asana strengthens the forearms, wrists, biceps, triceps, and shoulders.
- It builds upper body strength and develops the core muscles.
- Just like Padmasana, this pose works on the knees, thighs, hamstrings, and calves.
- It activates the digestive system and removes toxins from the body.
- Tolasana enhances the sense of balance and stability.
- Regular practice of this asana could help reduce anxiety, depression, and dullness in the system.
Precautions
- It’s not advisable to practice this asana if one has a wrist, shoulder, or spinal injury.
- Those with knee or ankle injuries should also avoid this pose.
- If sitting in Padmasana is too difficult at the moment, skip this pose for now.