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
- Begin in Padmasana (Lotus pose).
- Flex your feet, pressing your ankles into your thighs.
- Place both of your palms on the floor, next to your hips.
- Exhale and press down firmly through the palms of your hands. Engage the abdominal muscles, and lift the buttocks and legs off the floor.
- 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:
- Prasarita Padottanasana (Wide-Legged Forward Bend)
- Ardha Purvottanasana (Reverse Table)
After:
- Ardha Purvottanasana (Reverse Table)
- Paschimottanasana (Seated Forward Fold)
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
