Looking for an advanced strength-building pose to add to your yoga practice? Try Scales Pose! Here’s how to do it…
Scales Pose (Tolasana) is an advanced-level arm balance pose that strengthens your upper body – particularly your hands, wrists, arms, and shoulders – as well as your core muscles – while stretching the legs, hips, and ankles. It also helps to improve balance and bodily awareness, and is thought to relieve stress and anxiety. The pose is traditionally believed to stimulate digestion and improve focus and confidence, while balancing the lower chakras.
You will need to be comfortable in Lotus Pose before attempting this one.
If you are new to the pose, you may wish to rest your hands on yoga blocks to assist with elevating the body off the floor.
Those with recent or chronic injuries to the wrists, shoulders, knees, or ankles should skip this pose.
How To Do Scales Pose:
- Begin in Lotus Pose (Padmasana). Your legs should be crossed with the top of each foot resting on the opposite thigh.
- Place your hands on the floor on either side of your hips.
- Exhale as you press your palms firmly into the floor. Draw your abdominal muscles in and up, and lift your legs and buttocks off of the floor.
- Hold yourself suspended for five breaths, then release by lowering yourself back to the mat. Change the cross of your legs and repeat for the same length of time. More advanced practitioners can hold the pose for up to 100 breaths.
(Image via Mr. Yoga, CC BY-SA 4.0, via Wikimedia Commons.)
