Tolasana or scale pose (Power Yoga Pose)

The idea of Power Yoga has been getting some buzz, yet many individuals are befuddled with respect to what the training really involves. The term was first begotten in the 1990s, and numerous view it as the start of the “rec center yoga” slant. In any case, nowadays, everybody has their own interpretation of what truly constitutes a Power Yoga hone. The most ideal approach to figure out any Power Yoga is to converse with an educator all ready to perceive what their class is about. Tolasana or scale pose is 50th Power Yoga Pose.

Tolasana or scale pose(Power Yoga Pose)

Scale pose is a seated lifted arm balance that is often practiced in Ashtanga yoga. Basically, Tolasana is a lifted Lotus pose. This is 50th Power Yoga Pose. So to achieve this pose, you first need to be able to get into full lotus. If you cannot yet achieve full lotus, you can take a cross-legged position instead. This variation is a touch tricky because it requires much more hip flexor strength.

How to do Tolasana – Scale pose?

Getting into tolasana is pretty straightforward: Take lotus pose, put your hands down, lift up.

1. Sit on your mat.
2. Make your way into Lotus pose (or cross-legged)
3. Place the hands on the mat next to the hips. Spread the fingers wide and have the creases of the wrists facing forward.
4. As you exhale, press into the ground, spread the shoulder blades away from each other, trying to widen out the upper muscle.
5. Engage mula bandha and start to lift the front of the legs
6. Engage uddiyana bandha by scooping the lower abs in and up
7. As you exhale, lift yourself off the ground take a deep inhale as you stabilize yourself in the air. Exhale again slowly.

Try to hold for 3-5 breaths and then release.

Benefits 

1. This asana is super great for strengthening the core and learning to engage the bandhas.
2. Sitting in this position relieves mental and emotional problems.