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Scale Pose


tola = literally "poising one's self"; usually rendered as "balance" or "scale"

Step by Step

Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips.

Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor.

Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time.

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Reader Comments

Ismaila Singley

Like many yoga poses, this is a combination pose, meaning that it hits several muscle groups at once. I did this for only 5 minutes (off and on) once, and the next day, my arms were sore, my abs were sore, my lats were sore, and even my obliques were sore. If you want to build muscle, do this pose. Use props if you need to. There is no shame in that. I used a fitness ball for stuff with my back injury.


I just started a Ashtanga class where this pose is used several times throughout the class. I am frustrated that I cannot perfom this. It seems like my arms are too short to get any area between my rear and the floor. I see in the picture above that block could be used, and I think this would help me, but it wasn't offered in the class I took. My instructor basically told me that my core was weak and that with time I could do it. I'm a little intimitdated by this.


Margaret, this is actually a core pose, not an arm balance. Curling and lifting your torso off the floor comes from strong core work. I have short arms, so I have to use blocks. You might try that modification. If you still can't get up, prep with some strong core poses.

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