Scale
Maya - Pose Assistant
Ask me anything about Scale
Benefits
Scale Pose (Tolasana), usually performed from Lotus Pose, is an arm balance strengthening arms, wrists, shoulders, and core. It demands balance, concentration, and significant core lifting power combined with the stability of bound legs.
Practice Guide
Sit securely in Full Lotus Pose (Padmasana). If Lotus is not possible, use a stable cross-legged seat.
Place hands firmly on floor (or blocks) beside hips, fingers spread, pointing forward.
Inhale deeply. Exhale, press down strongly through hands. Engage core muscles intensely (imagine lifting from pelvic floor and lower abdomen).
Push down and lift entire body (hips and legs in Lotus) off the floor.
Keep shoulders down, away from ears. Gaze forward or slightly down.
Hold as long as lift and breath are steady.
Exit by gently lowering body back down. Carefully release legs.
Modifications
Perform lift from Sukhasana (Easy Pose) or Ardha Padmasana (Half Lotus) if Full Lotus is inaccessible
Use yoga blocks under hands for more height
Practice lifting only hips initially to build strength
Focus on powerful core engagement (bandhas) to assist the lift
Safety Notes
⚠Acute knee or ankle injuries (especially if attempting Lotus)
⚠Significant wrist, elbow, or shoulder injuries
⚠Pregnancy
⚠Hernia or recent abdominal surgery
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.