How To Do The Tolasana And What Are Its Benefits June 14, 2016

Tulasana (Sanskrit: तुलासन), Balance Pose, Dolasana (Swing Pose),Tolasana (Scale Pose),or Utthita Padmasana (Raised Lotus Pose) is an asana. Tola – Balance, Asana – Pose; Pronounced As – toe-LAHS-anna

This asana gets its name from Tola (meaning scale) because it resembles the scale or the balance. In English, it is called the Scale Pose or the Balance Pose. It is also known as the Elevated Lotus Pose or the Lifted Yoga Pose. It is known to develop the bones and muscles in the body. 

Everything You Need To Know About The Tolasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Tolasana
  3. Precautions And Contraindications
  4. Beginner’s Tips
  5. Advanced Pose Alterations
  6. The Benefits Of The Scale Pose
  7. The Science Behind The Tolasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do The Asana

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice.

It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.

Level: Intermediate
Style: Hatha Yoga
Duration: 30 to 60 seconds
Repetition: None
Stretches: Arms, Thighs, Hamstrings
Strengthens: Arms, Shoulders, Abdomen, Hips, Back, Wrists

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How To Do The Tolasana (Scale Pose)

  1. Start off this asana by sitting on your mat and assuming the cross-legged posture. Make sure that your hips are higher than your knees so that you can easily slip into the Lotus Pose.
  1. For this, you need to cross the foot of one leg over the thighs of the other, such that the heel of the foot is set into the crease of the hip joint. You need to turn the sole up and lengthen the leg through the ankle. Now, bring the other foot on the other thigh, such that the heel touches the hip joint. But make sure the sole is turned upwards.
  1. Flex your feet, and as you do that, make sure the ankles of both the feet are pressed down on your thighs.
  1. Place your hands beside your hips, and make sure your palms are pressed firmly down. When you are ready, lift your buttocks off the ground.
  1. Hold the pose for about 30-60 seconds. Then, come down, and gently release the pose. Although you don’t necessarily have to repeat the pose with the other leg up in the Lotus Pose, make sure you alternate the legs each time you practice the asana.

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Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

  1. You must avoid this asana if you have a wrist or a shoulder injury.
  1. You must also avoid this asana if you have ankle or knee injuries.
  1. Steer clear of this asana if you have tight thighs or hips.

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Beginner’s Tip

As a beginner to yoga, if you find it hard to come into the full Padmasana, you can get a feel of the Tolasana with the Ardha Padmasana also. In this case, your buttocks will lift off the floor, but your bottom leg and outer calf muscles won’t.

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Advanced Pose Alterations

To intensify the stretch, you must draw the inner groins up such that they are into the core of the torso, alongside the front of your spine.

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The Benefits Of The Scale Pose (Tolasana)

These are some amazing benefits of the Scale Pose.

  1. Your outer hip and the muscles in the legs get stretched.
  1. It helps engage your abdominal muscles and tones them as well.
  1. It helps to make your hands and the muscles of the upper shoulder strong.
  1. The core functionality gets a boost.
  1. This asana creates a sense of balance and awareness in the body.
  1. The mind is relieved of stress and anxiety.

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The Science Behind The Tolasana

This asana is a calm, strong pose that requires both patience and perseverance to get it right. You need to make sure you keep your mind quiet and free of thoughts. Your breath needs to be constant too. This should be done while you work towards dangling like a scale. Then, as you get the power to lift yourself up, you will also get the balance between your mind, body, and spirit.

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Preparatory Poses

Ardha Matsyendrasana
Baddha Konasana
Janu Sirsasana

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Follow-Up Poses


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Now that you know how to do Utthita Padmasana, what are you waiting for? Life is all about striking the right balance. Until you get that right, use the Tolasana to find the balance between your spirit, mind, and body.

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