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Tolasana on the rocks in Agonda

Scale pose – Tolasana

Tolasana – scale is one of the first challenging power poses I mastered. It’s part of the Ashtanga primary series. This is the series I started with when I started teaching yoga. At the end of that series – when you’re pretty tired – Tolasana comes in. It’s the pose to get rid of the last bit of energy you have in your body. If you have never done it, you will feel why.

How to do Tolasana

  • Sit on the floor with your legs straight in front of you in Dandasana – Staff posture
  • Place your hands next to you on the floor and see if you can have your hands flat on the floor. If so, see if you have room to lift up your buttocks. If you can’t reach the floor or can’t lift up you need blocks for Tolasana
  • Bend your legs and place them in lotus. If you can’t do lotus, place your legs in easy cross
  • Engage your abdominal muscles
  • Lift your pelvis and legs from the floor. You should balance on your hands only
  • Stay in this pose for as long as you can and count your breaths
  • Lower yourself down with control, undo your legs and cross them again. This time with the other leg on top. Lift up again. Try to stay up the same amount of breaths
  • Come down again with control
  • Undo your legs and shake out your hands

Benefits of Tolasana

  • Strengthens the wrist and hands
  • Strengthens the shoulders
  • Strengthens the abdominal muscles and iliopsoas muscle

Contraindications of Tolasana

  • Avoid this pose with any shoulder or wrist injuries
  • Knee injury


Light on Yoga - BKS Iyengar 
Key muscles of Yoga – Ray Long
Ashtanga – David Swenson 
Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

Want more? Check out my library of yoga poses or do them with me on YouTube.

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