IntermediateseatedTolasana
तोलासन
Tolasana (Scale Pose) is an arm balance where the body is lifted off the floor in Padmasana using the strength of the arms and core.
Anatomy Involved
Benefits
- Strengthens arms, wrists, and shoulders
- Deep core activation
- Improves body awareness and control
- Builds mental determination
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- Shoulder injuries
- Knee injuries (Padmasana prerequisite)
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Place hands on blocks to reduce wrist angle.
Target Areas
Practice Flow
About this Pose
Tolasana (Scale Pose) is an arm balance where the body is lifted off the floor in Padmasana using the strength of the arms and core.
How to Practice
1. Sit in Padmasana (Lotus Pose).
2. Place both palms on the floor beside the hips.
3. Fingers pointing forward, palms fully grounded.
4. Inhale, engage the core firmly.
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 Tolasana?
Tolasana (Scale Pose) is an arm balance where the body is lifted off the floor in Padmasana using the strength of the arms and core.
What are the benefits of Tolasana?
Strengthens arms, wrists, and shoulders. Deep core activation. Improves body awareness and control. Builds mental determination.
Who should avoid Tolasana?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, Knee injuries (Padmasana prerequisite), Pregnancy.
How many steps are in Tolasana?
Tolasana is practiced in 10 steps. Sit in Padmasana (Lotus Pose).
Is Tolasana suitable for beginners?
Tolasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Tolasana?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Tolasana help with?
Tolasana is therapeutic for: strength, posture correction.
What poses should I do before Tolasana?
Prepare with: Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
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Build Your Own Sequence
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