Scale Pose



In Sanskrit terminology, “tola” means balance or scale and “asana” means yoga pose.


How to: Scale Pose

Begin with Padmasana or Lotus Pose. Now rest your palms on the ground beside your buttocks.

While exhaling, press the ground with your hands. Slowly contract your abdominal muscles and raise your legs and buttocks upwards and away from the ground.

Make sure that your legs are in a crossed position at this moment. Also your torso should be vertical with your head relaxed and eyes looking in front.

Remain in the suspended position from 10 to 15 seconds. You can place you hands on yoga blocks if you want to raise yourself higher. You can gracefully exit by lowering your legs and hips while exhaling.

Repeat the above procedure for different or alternative cross of the legs. The duration of both sides of the yoga pose should be same.


Benefits of Scale Pose

The Scale Pose has a lot of benefits to offer when done on a daily basis. Following are the benefits that may be gained:

  • Provides strength to wrists and arms.
  • Tones the region around your abdomen.
  • Improves overall sense of balance.
  • Calms the mind by relieving from stress, tension and anxiety.

For newcomers to yoga, Tolasana is a great yoga pose which can focus on many regions requiring development like the spine, ankles, knees, shoulders, abdomen, wrists and intestines. If you are new to yoga and find this yoga pose difficult to execute, you may opt for the Half Lotus Pose. In that pose, most of the initial steps are the same except that only your hips will be raised while your outer foot will be supported on the floor. This will give you a pre-experience of Tolasana, and prepare your body for it.

For advanced students or yogis, the Scale Pose is highly beneficial in enhancing the strength of the wrists and arms, which play a key role in maintaining healthy, strong shoulders and healing shoulder injuries. You may deepen the pose by increasing its duration and drawing your inner groin muscles towards your torso’s core.

Avoid this pose or take your yoga teacher’s guidance in case you suffer from the following problems:

  • Serious shoulder or wrist injury
  • Injury in ankle or knee
  • Tight buttocks or thighs

Feel the new sense of balance in your body as you become an expert of the Scale Pose.