Tolasana – Scale Pose
Tolasana is derived from the combination of the Sanskrit words Tola (Scale or Balance) andasana (posture or pose). It is called as Scale Pose or Elevated Lotus Posein English.
Preparatory Poses for Tolasana are Half Lord of the Fish Pose (Ardha Matsyendrasana), Hero Pose (Virasana), Bound Angle Pose (Baddha Konasana), Head to Knee Forward Bend (JanuSirsasana), Eagle Pose (Garudasana) and Lotus Pose (Padmasana); and the follow Up Poses are Crane Pose (Bakasana) and Lotus Pose (Padmasana).
If you want to raise your body higher, you can place two blocks placed under the arms so that you can lift higher. It strengthens the arms and shoulders. It increases the sense of balance.
STEP BY STEP GUIDE – SCALE POSE
- Start with the Lotus Pose (Padmasana).
- Place the arms on the yoga mat near the hip region.
- Breathing should be normal.
- Exhale; Press the palms against the floor and lift the upper body.
- Make sure that your hands are straight.
- Remain balanced for a while.
- Chin up and look forward.
- Note: Lift the body by both hands together.
- Hold in this position for few seconds (10 to 60 seconds).
- Exit the pose by lower the upper body and come back to Lotus Pose.
- Release the legs.
- Repeat all the above steps by changing the legs in the Lotus Pose.
BENEFITS OF SCALE POSE
- Calms the mind.
- Stimulates the abdominal organs.
- Strengthens the muscles of your upper shoulder.
- Increases the balance.
- Helps to better supply of oxygen to the lungs.
- Tones your abdominal muscles.
- Strengthens the hands, abdomen, wrists and arms.
- Good stretches in leg muscles and outer hip areas.
- Gives the strong shoulders.
DO’S, DONT’S & TIPS FOR SCALE POSE
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Knee injury
- Ankle injury
- Tight hips
- Tight thighs
- Shoulder Problems
- Wrist injury
Practise this yoga daily, will yield the better results.
It’s must to do this pose in the morning with empty stomach.
Do not rush. It is better to master the Lotus Pose (Padmasana) first and then practise this scale pose.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.