How to Do the Scale Pose in Yoga

The Scale Pose, or Tolasana, is basically a suspended Lotus Pose, or Padmasana, so it can be a more straightforward arm balance for the less experienced practitioner since most people will need only to concentrate on their arms to perform the posture. Once you’ve accomplished the Scale, it’s easy to notice how much this pose actually works not only your writs and shoulders, but also the your core.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing

1. Take a seat on your mat and move into Lotus by positioning your right foot on top of the inside of your left thigh, swiveling the right leg at the hip and bending at the knee. Follow with your left foot, positioning it on top of the inside of your right thigh.

2. Let your arms fall to your sides and place both hands on the floor, outstretching the finger and firmly pressing the palms into the earth.

3. Exhale and push your hands into the floor. To aid in the lift, engage your abdominal muscles as you draw your legs and buttocks up off the mat.

4. Hold the balance for about 15 seconds, all the while maintaining a comfortable and rhythmic breath.

5. As you exhale, gently bring yourself back onto the ground.

Tips & Warnings

• If you don’t feel you have enough room for the suspension, use a pair of equal sized yoga blocks. Instead of pushing off the floor, position the blocks next to your hips and push up from them.
• Do not perform Scale if you suffer from wrist or shoulder injuries.

Resources

• Assuming the Lotus Pose
• Lotus Pose
• Yoga Alliance

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