Tolasana or Scale Pose Steps and Benefits


The name of this pose comes from the Sanskrit language in which tola means balance or scale and asana means posture. So this pose is also known as scale pose in English language. Tolasana is best for strengthens the shoulders, hips and back.
Tolasana or Scale Pose Steps and Benefits
Tolasana or Scale Pose Steps and Benefits

Tolasana or Scale Pose Steps

  • Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips.
  • Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor.
  • Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time.

Tolasana or Scale Pose Benefits

  • Strengthens your hands and the muscles of the upper shoulder.
  • Boosts core functionality and body awareness.
  • Stretches your outer hip and leg muscles.
  • Engages and tones your abdominal muscles.

Preparatory Poses of Tolasana or Scale Pose 

How to do Tolasana or Scale Pose

Precautions and Considerations

  • Don't do this this pose with any shoulder or wrist injuries.
  • Tolasana also has many contraindications in common with Padmasana:
  • Ankle injury
  • Knee injury
  • Tight hips or thighs

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