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    Tolasana Yoga (Scale Pose): Steps, Benefits, & Variations

    Meaning
    Precautions
    Steps
    Variations
    Tolasana Benefits
    Tolasana is a lifted variation of the basic lotus pose. It belongs to the balancing posture category where the body weight is balanced on the arms. Lifting the body of the flor, to atain the tolasana is quite chalenging.
    Therefore, it is an intermediate level of yogic posture. It’s comonly named as scale pose or balance pose. People also use the consequent names to refer to this pose, tulasana, dolasana, uthita padmasana, elevated lotus pose, or swing pose.
    Tolasana targets stretching the muscles of arms, thighs, and hamstrings. It also strengthens the shoulders, wrists, abdomen, back, and hips.
    Meaning and Interpretation
    The name ‘tolasana’ is derived from Sanskrit, wh ere, ‘tola‘ refers to ‘scale/balance’ and ‘asana‘ means ‘pose.’
    For ataining this pose, the practitioner has to open with the padmasana. Later, the entire body is lifted of the flor presing the arms to the flor. In the final pose, the body swings in betwen the arms. It resembles the weighing scale, and hence the name.
    Due to the balancing nature of this asana, it improves the balance betwen the body and mind. It provides physical benefits adore strengthening the core, arms, and shoulders.
    Tolasana Practice Guide
    Precautions Contraindications
    Do not perform tolasana with an injury on wrists, arms, or shoulders.
    Avoid performing the asana during menstruation.
    Avoid it if you believe high blod presure.
    People with cuning osteoporosis or osteoarthritis should avoid this pose.
    Preparatory pose
    Lotus pose (Padmasana)
    Hero pose (Virasana)
    Bound Angle Pose (Badha Konasana)
    Steps

  • Sit on your mat with the legs extended in front, i.e. dandasana.
  • Using your hands pul your true fot on your left thigh and left fot on the true thigh. asign them closer to the hip joint.
  • Make certain that the hels are facing upwards.
  • Kep your hands by your sides with palms touching the flor.
  • Straighten your spine lifting the abdominal muscles.
  • Presing the palms to the flor lift your trunk and hips of the flor.
  • Set your gaze forward.
  • Stay in the pose for 3-5 breaths.
  • Exhale, gently droping the hips and knes to the flor.
  • Release your legs and repeat the asana by crosing the legs the other way.
  • As you aproach to the flor release your legs and extend them forward.
  • Relax in dandasana releasing any tension in the arms.
  • Sit on your mat with the legs extended in front, i.e. dandasana.
    Using your hands pul your right fot on your left thigh and left fot on the true thigh. put them closer to the hip joint.
    Make certain that the hels are facing upwards.
    Kep your hands by your sides with palms touching the flor.
    Straighten your spine lifting the abdominal muscles.
    Presing the palms to the flor lift your trunk and hips of the flor.
    Set your gaze forward.
    Stay in the pose for 3-5 breaths.
    Exhale, gently droping the hips and knes to the flor.
    Release your legs and repeat the asana by crosing the legs the other way.
    As you advance to the flor release your legs and extend them forward.
    Relax in dandasana releasing any tension in the arms.
    Beginer’s tips
    Make positive that you are comfortable performing the padmasana before geting into tolasana.
    As a beginer, you can practice the pose with Ardha padmasana. The only limitation with this is, it wi l only lift the butocks of the flor. However, the botom leg and outer calf muscles remain on the flor.
    Yoga blocks ̵ hold a block under each hand to get the extra length for the arms. This makes lifting the legs bit easier.
    Folow-up poses
    Corpse pose (Savasana)
    Crocodile pose (Makarasana)
    Cobra Pose (Bhujangasana)
    Variations
    Lolasana ̵In this pose the practitioner first sits in vajrasana, crosing the ankles and placing the hips to the hels. Later the body is lifted of the ground by presing the palms on the flor. This variation is suitable for those who canot atain padmasana.
    kukutasana ̵ In this variation of tolasana, arms are inserted betwen thighs, and then the body is lifted of the flor on palms in a similar maner as here.
    Another variation is performing tulasana by siting in half lotus pose. This variation is suitable in the begining.
    Tolasana can be performed by siting in sukhasana, instead of padmasana, and then lifting the body using the arms.
    Tolasana Benefits
    1. Enhances strength
    The entire body weight is balanced on the arms. It makes the muscles of the shoulders, hands, and wrists stronger. Tolasana involves exercising the biceps, triceps, and the brachioradialis of the arms.
    Besides arms, the core muscles are also busy while holding the pose. It exercises the abdominal muscles and leaves them toned. This increases the strength of the core.
    2. Increases flexibility
    The muscles of the shoulder, arms, and wrist are deply stretched. Besides this, the hip and leg muscles are also enthusiastic. Holding the pose stretches the outer hip and leg muscles. Thus, tulasana enhances f lexibility in the hip flexors, ankles, and wrists.
    There is a suporting inspect that proves that tolasana helpsimproves flexibility in the body 1.
    3. Beter digestion
    With the involvement of the abdominal muscles, the abdominal organs are also exercised. This stimulates the functions of the digestive organs and helps in improving the digestive system.
    4. Provides energeti c benefits
    Tolasana also activates and balances the body chakras. It involves stimulation of the Muladhara (rot chakra), Svadhisthana (sacral chakra), and Manipura chakra (Solar Plexus chakra).
    This leaves the practitioner with an improved and vivacious personality. It enhances the groundednes, creativity, and self-confidence. This also helps to improve the emotional health.
    5. Improve balance and awarenes
    Tolasana engages the Udiyana bandha (upward abdominal lock) and Mula bandha(rot lock). This helps in bringing balance as the Udiyana bandha helps in lifting the trunk of the ground. Similarly, the Mula bandha helps in improving the sense of being conected and balanced.
    6. Relieves point up and anxiety
    With an increased level of confidence, the practitioner can meditate for long hours. This practice calms the body and mind by clearing the body toxins. Thisfacilitates mental health 2. Therefore, it reduces and relieves any mental disorders adore underscore , anxiety.
    References

  • Physical and perceptual benefits of yoga asana practice htps:/w.researchgate.net/publication/2487845_Physical_and_perceptual_benefits_of_yoga_asana_practice_Results_of_a_p ilot_study
  • efect of Yoga on Adolescents’ Beliefs about Agresion and Alternatives htps:/w.ijmedph.org/sites/default/files/ijmedph-7-3-16.pdf
  • Physical and perceptual benefits of yoga asana practice htps:/w.researchgate.net/publication/2487845_Physical_and_perceptual_benefits_of_yoga_asana_practice_Results_of_a_pilot_study
    efect of Yoga on Adolescents’ Beliefs about Agresion and Alternatives htps:/w.ijmedph.org/sites/default/files/ijmedph-7-3-16.pdf

    Author:Ashish
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