Eka Pada Koundinyasan
Sage Koundinya Pose II
March 28, 2015
Vrschikasana
Scorpion Pose
March 28, 2015

Scale Pose

LEVEL

Anatomy

, ,

Pose Type

, ,

Sanskrit

Tolasana
(toe-LAHS-anna)
tola = balanced, scale

BENEFITS

  • Strengthens the arms and wrists
  • Strengthens and tones the abdominal muscles
  • Reduces stiffness in the knees and ankles
  • Stimulates the digestive system
  • Opens the hip joints

CONTRAINDICATIONS

  • Shoulder or wrist injuries
  • Ankle, knee, or hip injuries

HOW TO

  1. Begin in Padmasana (Lotus pose).
  2. Flex your feet, pressing your ankles into your thighs.
  3. Place both of your palms on the floor, next to your hips.
  4. Exhale and press down firmly through the palms of your hands. Engage the abdominal muscles, and lift the buttocks and legs off the floor.
  5. Stay in Scale pose for 10 to 15 seconds. Then slowly lower yourself down onto the mat. Switch your leg crossing, and repeat on the other side.

MODIFY OR REPLACE

Alternatives:

Modifications:

  • To lift up with ease, place blocks underneath your hands.

SEQUENCING TIPS

Before:

After:

TEACHING CUES

  • Do not push yourself into this posture. If you feel pain in your knees at any point, come out of the pose.
  • Keep your spine straight, reaching the crown of your head toward the sky.
  • Keep your chin parallel to the floor.
  • Lower your shoulders away from the ears.

VARIATIONS

  • Lolasana (Pendant pose)

WATCH OUT FOR

  • Not breathing