Scale Pose, also known as Tolasana, is a fantastic strength builder for the core, arms, and wrists. Yes you can do this pose! All it takes is a little practice... read on for some tips and modifications.
• Traditionally, Tolasana is done from Lotus Pose (Padmasana). However, not all of us are built for Lotus Pose and may lack the hip flexibility to sit in Lotus, or may find it painful for the knees. If Lotus isn't comfortable for you, try it in Half Lotus (Ardha Padmasana). I’ve tried it both ways and actually think it’s much more difficult in Half Lotus because it requires more hip flexor strength to lift off due to the bottom leg. If you try this in Half Lotus, you’ll still lift the hips off the floor, but don’t be discouraged if the bottom foot touches the floor. The point is to strengthen in the key areas (core, arms, wrists). Don’t force yourself into any pose. Remember: progress, not perfection.
• If Half Lotus is not comfortable for you, try lifting off from an easy seated/cross legged pose.
• Another great option for getting the hang of this pose (pun intended), is to try it out in Staff Pose. You'll get the same core activation, so this is a great place to learn Scale Pose. This version is explained at the end.
• Here's a line I hear a lot: "my arms are too short!" If, after trying this for a bit and lift off is not happening, place a block under each hand, or a couple sturdy hardcover books. I'm demonstrating this modification in the above photo (getting little help from Jane Austen).
Definitely take the time to warm up properly (especially if you are going to try Lotus Pose) so that the hips are prepared. Don’t forget to warm up the wrists.
To work on understanding the pose and practicing the correct activation, try it from Staff Pose.
Over time, you’ll get the hang of it. Just keep practicing. Remember: progress, not perfection.
Love & Light.
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Hi, I'm Blake. I love adventure, cooking, costume parties, wine, yoga, and reading...in that order. Follow my blog for yoga stuff, fitness tips, & healthy recipes...
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