ScaleSave PDF
Tolasana
toe-LAH-sah-nah
Strengthens wrists, arms and abs
Stimulates digestion
Improves focus and balance
How to perform Scale
- Begin in Lotus. Place your palms on the floor outside of your hips.
- Engage your core. Lift your knees slightly, then lift your buttocks from the floor.
- Hold the pose and take slow, deep breaths.
- Lower with an exhale. Carefully release your legs. Repeat with the other leg on top.
Alignment cues
- Torso vertical
- Fingers spread wide
- Knees lifted
- Gaze straight ahead
- Engage core
Modification: Even if your buttocks don’t lift from the floor, build strength by pushing your hands into the floor and engaging your core.
Avoid this pose if you have sciatica, knee issues or wrist injury.
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More yoga poses to discover
Preparatory King Dancer · Saral Natarajasana
Handstand · Adho Mukha Vrksasana
Accomplished · Siddhasana
Scale (Tolasana in Sanskrit) is an advanced yoga pose that belongs to the balancing and hip openers categories. This asana targets abs, biceps, forearms and wrists, and also involves ankles, glutes & hip flexors, knees and quadriceps muscles. Scale stimulates digestion; strengthens wrists, arms and abs and also improves focus and balance. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
