Things You'll Need:
- Yoga mat
- 2 yoga blocks
-
Step 1
Sit on your mat with your ankles very slightly crossed and your knees pressed down and drawn in. Place one block on either side of your body, setting them near your hips where your hands naturally rest when placed at your side.
-
Step 2
Pay attention to your spine and abs throughout the scale pose, as this yoga posture is meant to strengthen your core and stimulate your energy to rise from the base of your spine to the top of your head. Lift your back tall and imagine that you are drawing your belly button into your spine while lifting your energy up through the bony column to the crown of your head.
-
Step 3
Place your hands on the blocks on either side of you, spreading your fingers slightly and push down as you engage your abdominal muscles to lift your buttocks off of the ground. It is important that you press into the center of your palm and not your wrist or fingertips. When beginning, just focus on lifting your buttocks and hold the pose up to five full breaths before slowly releasing and repeating 3 to 6 times.
-
Step 4
Enter the full yoga scale posture when you gain strength by lifting your feet off of the ground as well as your buttocks. When you have mastered this posture, you can try the pose without the blocks.
