Scale pose

Scale Pose: Tolasana -Seated, lifted and arm balanced pose is tolasana or scale pose. It is often a part of Ashtanga yoga. This pose is excellent for core and abdomen strengthening. The abdominal exercise helps in strengthening and improving digestive organs.  It is also helps in engaging bandhas. Bandha in yoga refers to body locks. The two bandhas’ that you need to engage in this pose are Mula and Uddiyana bandha. Mula bandha is contraction of perineum and Uddiyana is contraction of abdomen to the rib cage. One need to be extra careful while doing this pose while focusing on bandhas. If you are new to Yoga then you need to know that Tolasana is an advanced pose that should be performed under supervision. Before performing the pose learn how to do full lotus pose and warm up the abs, hip flexors and shoulders by doing few Sun salutation, dandhasana and plank poses – www.healthylife.werindia.com

Anatomy: Abs, Hips, Wrists

Level: Advanced

Pose Type: Arm Balance, Core, Hip Opener

Sanskrit: Tolasana (toe-LAHS-anna) tola = balanced, scale

BENEFITS

• Strengthens the arms and wrists
• Strengthens and tones the abdominal muscles
• Reduces stiffness in the knees and ankles
• Stimulates the digestive system
• Opens the hip joints

CONTRAINDICATIONS

• Shoulder or wrist injuries
• Ankle, knee, or hip injuries

HOW TO

1. Begin in Padmasana (Lotus pose).
2. Flex your feet, pressing your ankles into your thighs.
3. Place both of your palms on the floor, next to your hips.
4. Exhale and press down firmly through the palms of your hands. Engage the abdominal muscles, and lift the buttocks and legs off the floor.
5. Stay in Scale pose for 10 to 15 seconds. Then slowly lower yourself down onto the mat. Switch your leg crossing, and repeat on the other side.

MODIFY OR REPLACE

Alternatives:

• Padmasana (Lotus pose)

Modifications:

• To lift up with ease, place blocks underneath your hands.

SEQUENCING TIPS

Before:

• Prasarita Padottanasana (Wide-Legged Forward Bend)
• Ardha Purvottanasana (Reverse Table)

After:

• Ardha Purvottanasana (Reverse Table)
• Paschimottanasana (Seated Forward Fold)

TEACHING CUES

1. Do not push yourself into this posture. If you feel pain in your knees at any point, come out of the pose.
2. Keep your spine straight, reaching the crown of your head toward the sky.
3. Keep your chin parallel to the floor.
4. Lower your shoulders away from the ears.

VARIATIONS

• Lolasana (Pendant pose)

WATCH OUT FOR

• Not breathing !!

This article and image is reproduced here with permission from https://beyogi.com