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Learn How to Do Scale Pose in Yoga in this comprehensive guide
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Greetings, yogis! In this guide, I will take you on a journey on How to Do Scale Pose in Yoga, also known as Tolasana. This challenging arm balancing pose in yoga offers a multitude of benefits for your body and mind. Are you ready to learn the technique and explore variations? Let’s dive in!
- Scale Pose, or Tolasana, is an arm balancing pose in yoga.
- It requires strength, flexibility, and core engagement.
- Benefits include upper body strength, digestive system stimulation, and improved balance.
- Variations of Scale Pose allow for adaptation to individual abilities.
- Preparatory poses and follow-up poses help in building strength and stability.
How to Do Scale Pose in Yoga
To perform Scale Pose, start in Padmasana (Lotus Pose) and place your hands on the floor beside your hips. Exhale and press the hands into the floor as you lift the legs and buttocks away from the floor. Hold the pose for 10 to 15 seconds before lowering the legs on an exhale. Repeat the pose with the opposite leg crossed over the other. Engage your core and focus on maintaining good alignment throughout the pose.
Tips for Proper Alignment:
- Ensure your wrists are directly below your shoulders and your fingers are spread wide for better stability.
- Activate your core muscles by drawing your navel towards your spine.
- Keep your chest lifted and broad as you extend through your fingertips.
- Press into your hands and engage your arm muscles to create strength and lift in the pose.
- Keep your gaze fixed forward to maintain balance and focus.
Remember to take deep breaths throughout the pose to stay calm and centered. If you’re a beginner, it may take some time to build the required strength and flexibility for Scale Pose. Be patient with yourself and practice regularly to progress in your yoga journey.
Benefits of Scale Pose
Scale Pose, also known as Tolasana, provides a wide range of benefits to both the body and mind. This challenging arm balancing pose strengthens various muscle groups, enhances digestion, and cultivates a sense of balance and tranquility.
Strengthening Upper Body
One of the primary benefits of Scale Pose is the strengthening effect it has on the wrists, arms, and abdomen. By regularly practicing this pose, you can increase your upper body strength, improving your overall physical capabilities.
In addition to its physical benefits, Scale Pose also stimulates the digestive system. The compression of the abdomen in this pose can help improve digestion and alleviate digestive issues, promoting good gut health.
Creating Balance and Calm
The practice of Scale Pose can have a profound impact on your mental state. As you engage your body in this balancing pose, you also cultivate a sense of balance and calm in your mind. This can help reduce stress and anxiety, promoting mental well-being.
Increasing Hip and Wrist Flexibility
Scale Pose requires a significant amount of hip and wrist flexibility. Regular practice of this pose can gradually increase the range of motion in these areas, improving overall flexibility and mobility.
By incorporating Scale Pose into your yoga practice, you can reap the numerous benefits it offers to both your body and mind, building strength, enhancing digestion, and cultivating balance and calmness.
How to Do Scale Pose in Yoga: Variations of Scale Pose
If you struggle with the full version of Scale Pose in Lotus Pose, there are variations you can try to adapt the pose to your individual flexibility and strength level.
1. Scale Pose from Easy Seat or Half Lotus
To practice this variation, start in Easy Seat (Sukhasana) or Half Lotus position by crossing one leg over the other. Place your hands on the floor beside your hips and follow the same steps as in the full version of Scale Pose. This variation allows you to focus on building upper body strength while maintaining a more comfortable seated position.
2. Scale Pose with Blocks
If you find it challenging to lift your legs off the floor in Scale Pose, you can use blocks for support. Place two blocks on the floor, one on each side of your hips. Place your hands on the blocks and lift your body off the ground, using the blocks to assist with the lift of your legs. This variation helps to gradually build the required strength and stability to eventually lift the legs without support.
|Scale Pose from Easy Seat or Half Lotus
|Start in Easy Seat or Half Lotus. Place hands on the floor beside hips. Lift legs and buttocks off the floor. Hold for 10-15 seconds. Lower legs and repeat with the opposite leg crossed over.
|Scale Pose with Blocks
|Place blocks on the floor beside hips. Place hands on the blocks. Lift body off the ground, using the blocks for support. Hold for 10-15 seconds. Lower body and repeat.
Explore these variations of Scale Pose to find the one that suits your practice best. Remember to listen to your body and progress at your own pace. With consistency and dedication, you will gradually strengthen your body and improve your ability to perform Scale Pose.
Preparatory Poses and Follow-up Poses for Scale Pose
To prepare your body for Scale Pose, consider practicing the following preparatory poses:
- Ardha Matsyendrasana
- Baddha Konasana
- Garudasana (arm position)
- Janu Sirsasana
These poses will help warm up your body, increase flexibility, and strengthen the necessary muscle groups for Scale Pose. Incorporating these preparatory poses into your yoga practice will gradually prepare you for the challenging arm balancing pose.
After performing Scale Pose, you can continue your practice with follow-up poses that build on the strength and stability developed in Scale Pose. Consider adding the following poses to your sequence:
- Kukkutasana (cock pose)
- Other arm balances
These follow-up poses will further enhance your upper body strength and help you progress in your arm balancing journey. Remember to listen to your body and gradually incorporate these poses into your practice.
Beginner’s Tips and Teaching Tips for Scale Pose
If you’re new to Scale Pose, it’s important to start slowly and build your strength gradually. This challenging arm balancing pose requires both physical and mental preparation. Here are some beginner’s tips to help you on your journey:
- Practice Half-Lotus Pose: To prepare your body for Scale Pose, practice Half-Lotus Pose (Ardha Padmasana) to improve hip flexibility. Sit on the floor with your legs extended and bend your right knee, placing your right foot on your left thigh. Repeat on the other side. This pose helps mimic the leg position in Scale Pose and prepares your body for the full expression.
- Use Blocks for Support: If you’re still developing the arm and core strength required for Scale Pose, use yoga blocks to support your hands. Place the blocks on either side of your hips and rest your hands on them as you lift your legs. This modification allows you to focus on core engagement and gradually build the necessary strength.
- Engage Your Core: Activate your core muscles by drawing your navel towards your spine. This helps stabilize your body and maintain balance while in Scale Pose. Focus on engaging your abdominal muscles throughout the pose to enhance your strength and control.
When teaching Scale Pose, it’s important to provide clear instructions and cues to encourage proper alignment and technique. Here are some teaching tips to help your students:
- Activate the Root and Abdominal Bandhas: Instruct your students to activate the root and abdominal bandhas, which are energetic locks in the body. Encourage them to engage the pelvic floor muscles and draw their lower abdomen towards the spine. This helps create a strong foundation and stability in the pose.
- Preparation with Core Work and Arm Balances: Prior to attempting Scale Pose, guide your students through core strengthening exercises and other arm balances. These preparatory poses help build the necessary strength and stability for Scale Pose, making it more accessible and attainable.
Tips for Beginner’s and Teaching Scale Pose
|Practice Half-Lotus Pose
|Activate the Root and Abdominal Bandhas
|Use Blocks for Support
|Preparation with Core Work and Arm Balances
|Engage Your Core
Scale Pose, also known as Tolasana, is a challenging and rewarding yoga pose that offers a wide range of benefits. By following the step-by-step instructions and incorporating variations, preparatory poses, and follow-up poses, you can deepen your practice and experience the transformative power of Scale Pose.
Through regular practice of Scale Pose, you can strengthen your wrists, arms, and abdomen, boosting your overall upper body strength. This pose also stimulates the digestive system and promotes a sense of balance and calm in the mind. Additionally, Scale Pose helps increase flexibility in the hips and wrists, enhancing overall mobility.
As you engage in Scale Pose, remember to listen to your body and approach the pose with patience and mindfulness. Progress at your own pace and honor the signals your body gives you. Enjoy the journey of mastering this powerful asana in your yoga practice, and discover the unique benefits it brings to your physical and mental well-being.
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Q1. How to do Scale Pose in Yoga?
A: To perform Scale Pose, start in Padmasana (Lotus Pose) and place your hands on the floor beside your hips. Exhale and press the hands into the floor as you lift the legs and buttocks away from the floor. Hold the pose for 10 to 15 seconds before lowering the legs on an exhale. Repeat the pose with the opposite leg crossed over the other. Engage your core and focus on maintaining good alignment throughout the pose.
Q2. What are the benefits of Scale Pose?
A: Scale Pose strengthens the wrists, arms, and abdomen, improving overall upper body strength. It also stimulates the digestive system and can create a sense of balance and calm in the mind. Additionally, Scale Pose helps to increase flexibility in the hips and wrists.
Q3. Are there variations of Scale Pose?
A: Yes, if you struggle with the full version of Scale Pose in Lotus Pose, you can try variations such as practicing the pose from Easy Seat (Sukhasana) or Half Lotus, or using blocks to assist with the lift of the legs. These variations allow you to adapt the pose to your individual flexibility and strength level.
Q4. What preparatory and follow-up poses can I practice with Scale Pose?
A: To prepare your body for Scale Pose, consider practicing poses such as Ardha Matsyendrasana, Baddha Konasana, Garudasana (arm position), Janu Sirsasana, Padmasana, and Virasana. After performing Scale Pose, you can continue your practice with follow-up poses like Kukkutasana (cock pose) or other arm balances that build on the strength and stability developed in Scale Pose.
Q5. What tips do you have for beginners practicing Scale Pose?
A: Some tips for beginners include practicing Half-Lotus Pose or using blocks for support. It’s also important to start slowly and build your strength gradually. When teaching Scale Pose, encourage students to engage their core and activate the root and abdominal bandhas. Preparing the body with core work and arm balances can also help students build the necessary strength for Scale Pose.