Scale Yoga Pose
overview

Scale Yoga Pose is an arm balance pose that targets the biceps and abs and is ideal for yogis and yoginis at an intermediate level.

anahata – the heart chakra
related poses
How To Do Scale Yoga Pose
  1. Begin by entering the Lotus Pose (Padmasana), with either foot on top. Hold this position for a few moments until your legs feel firm yet comfortable .
  2. Place both hands on the floor beside your hips, fingers spread out and pointing forward. Firm your abdominal muscles and keep your core muscles active, then exhale and push into the floor evenly through your palms, lifting your legs, hips and buttocks up and off of the floor.
  3. Hold this pose for a few deep breaths. To come out, gently lower yourself back down to your sitting bones with another exhalation. Re-enter the Lotus pose with the other leg on top, then repeat all steps.
Notes
  • Breathe deeply through each step.
  • If you you are unable to enter the Lotus Pose (Padmasana), do not attempt this pose. If you have only just become comfortable in the Lotus Pose, attempt the Scale Pose pose only with another person present.
  • Avoid this pose if you have shoulder, wrist, elbow or other arm injury.
  • Avoid this pose if you have ankle or knee injury.
Tips

If you are unable to perform the Lotus Pose or are unsure of lifting yourself in this position, try performing the Scale Pose from the Half Lotus (Ardha Padmasana) instead.
If you’re unable to lift yourself enough to fully lift from the floor, try placing a yoga block under each hand, pressing into these instead of the floor.

Stretches & Strengthens

All Muscles: Biceps, triceps, wrists, abs, ankles, knees

Target Muscles: Biceps, abs

Health Benefits of Scale Yoga Pose
  • Improves posture and balance.
  • Calms the mind.
  • Stimulates inner organs.
  • Helps with menstrual pain and sciatica.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Tolasana

(toe-LAHs-anna)

tola: weighing
tula: scale
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?