Tolasana or scale pose requires core, arm and upper body strength. It’s known as scale pose because if you manage to lift your buttocks and feet off the ground at the same time, your legs can create a platform, like a scale. But just like lolasana, this pose is deceptively challenging.
Traditionally this pose involves putting your legs into lotus position (padmasana). This seated position requires exceptional flexibility in your hips as well as the knees and feet. Before you get too focused on figuring out how to bend your body into this position, check out Yoga for Healthy Aging’s article on letting go of lotus pose, where Nina writes “Yet the ability to do these kinds of poses has no relationship to the rewards we can reap from the practice.”
She’s right. The gentle version I’m demonstrating in the photo still requires strength, but doesn’t require the flexibility of lotus position. In addition, working from a cross leg position, gives me more room to lift my hips off the ground.
- Start sitting on the ground and bring your legs into a cross leg position.
- Place your hands on the ground alongside your hips.
- Press down through your hands but do not lock your elbows.
- As you breathe out, push your upper back (think between your shoulder blades) up to the sky. Then try to lift your buttocks off the ground by thinking of pulling the front of your hips towards your belly.
- Lower back down, take a rest and then change the cross in your legs and try again.
Don’t worry if you can’t lift your hips off the ground. The muscle action of trying will already help build strength.
If you find this uncomfortable on your wrists, try using blocks. This video from Yoga International demonstrates how to use blocks.
