This pose is not recommended for yogis who are not able to comfortably perform Padmasana (Lotus Pose). If you have a shoulder, wrist, ankle, or knee injury, be cautious before entering into this asana.

If you are a beginning yogi and find Tolasana difficult to perform, try starting in Ardha Padmasana (Half Lotus Pose) before raising yourself. In this way, your bottom foot will rest under the top thigh while the top leg is in regular Lotus.

To try this pose with a licensed yoga practitioner, check out our yoga class schedules for each branch of CNY Healing Arts (Syracuse, Rochester, Albany).

Getting Into Scale Pose:

Begin in Padmasana (Lotus Pose). Place your palms on the floor beside your hips. Press your hands against the floor, slowly activating your arms and abdomen as you lift your legs and buttocks upward and off the floor.

Your legs should still be positioned in Padmasana. Your torso should be vertical with your head and neck relaxed, softly gazing forward. If you want to raise yourself higher, you can place each hand on a yoga block before lifting.

Hold yourself in suspension for 2-5 deep, slow breaths. Then, lower your legs and buttocks back to the floor, uncross your legs, perform Padmasana with the opposite leg on top, and repeat Tolasana for the same number of breaths.

Benefits of Scale Pose:

  • · Strengthens your arms and wrists
  • · Tones your abdominal muscles
  • · Stimulates your abdominal organs
  • · Improves your sense of balance
  • · Calms your mind