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Scale Pose

Tolasana · तोलासन

Also known as: Tolasana · Firefly in Lotus · Lifted Lotus

TolaScale / Balance·AsanaPose

Scale Pose, also called Tolasana is a classical yoga posture. Its Sanskrit name Tolasana translates word-for-word as: Tola (Scale / Balance) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to open and strengthen the shoulders, engage the core and strengthen the wrists. Deep core activation. Improves body awareness and control. It is particularly valued for building full-body strength and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A block can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Strengthens arms, wrists, and shoulders
Deep core activation
Improves body awareness and control
Builds mental determination
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.

Props That Can Help

Optional supports — use when helpful, not required

Yoga Block

Place a block under each hand to raise the floor, reducing wrist extension and making the pose accessible when hamstrings are tight. This preserves the length of the spine without compensating in the lower back.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Sit on the front edge of your sitting bones
2Lengthen the spine upward on each inhalation
3Keep the chest lifted and shoulders relaxed
4Ground down through the sitting bones
5Maintain an elongated spine — avoid rounding the back

Pose Details

Helps With

strengthposture correction

Pose Type

arm balancecore strengthener

Body Focus

upper bodycore

Focus Areas

strengthbalance

Yoga Styles

ashtangahathaiyengar

When to Practice

peak pose

Position

seated

Modify If You Have

wrist injury

Place hands on blocks to reduce wrist angle.

Practice Flow

Staff Pose

Baddha Konasana

Adho Mukha Virasana (Child's Pose)

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Sit in Padmasana (Lotus Pose).

2

2. Place both palms on the floor beside the hips.

3

3. Fingers pointing forward, palms fully grounded.

4

4. Inhale, engage the core firmly.

5

5. Press into the palms and lift the entire body off the floor.

5 more steps remaining

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Frequently Asked Questions

Common questions about Tolasana

What is Scale Pose?

Scale Pose, also called Tolasana is a classical yoga posture. Its Sanskrit name Tolasana translates word-for-word as: Tola (Scale / Balance) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to open and strengthen the shoulders, engage the core and strengthen the wrists. Deep core activation. Improves body awareness and control. It is particularly valued for building full-body strength and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A block can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

What are the benefits of Scale Pose?

Strengthens arms, wrists, and shoulders. Deep core activation. Improves body awareness and control. Builds mental determination.

Who should avoid Scale Pose?

Avoid this pose if you have: Wrist injuries, Shoulder injuries, Knee injuries (Padmasana prerequisite), Pregnancy.

How many steps are in Scale Pose?

Scale Pose is practiced in 10 steps. Sit in Padmasana (Lotus Pose).

Is Scale Pose suitable for beginners?

Scale Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Scale Pose?

You may use: block. Props make the pose more accessible and comfortable.

What conditions does Scale Pose help with?

Scale Pose is therapeutic for: strength, posture correction.