Scale Pose
TolasanaA lift of the whole body off the floor from a crossed-legged or lotus seat, pressing down through the hands. A concentrated test of core and arm strength.
- 01Sit in a cross-legged seat or half lotus.
- 02Plant the hands flat on the floor beside the hips, or on blocks.
- 03Press down firmly and round the back slightly.
- 04Draw the navel up and lift the crossed legs and hips off the floor.
- 05Hold, swinging gently if you like, then lower with control.
- 01Press the floor down hard to lift up.
- 02Round the back and draw the navel in.
- 03Use blocks under the hands for more height.
- 01Trying to lift with a flat back — a slight round of the spine creates the lift.
- 02Holding the breath — keep breathing through the hold.
- 03Forcing the legs into lotus first — a simple cross-legged seat works fine.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.