Challenge Pose: Scales Pose (Tolasana) - Yoga Journal

Challenge Pose: Tolasana (Scales Pose)

Strengthen your arms and shoulders, fire up your core, and bring levity to your practice as you move step by step into Tolasana.
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PREVIOUS STEP IN YOGAPEDIA 3 Ways to Prep for Scales Pose


Strengthens hands, wrists, arms, and shoulders; brings awareness, alignment, and strength to your abdominal area; creates a sense of lightness, confidence, and fun

Safe Practice Tip

When practicing poses that include Padmasana, it’s important to approach this leg position carefully and not strain your knees. If your knees or hips feel stiff, briefly move in and out of Padmasana a few times before lifting up into Tolasana. 
Also, be mindful of your wrists during takeoff, especially if they’re tight. If they hurt, come out of the pose immediately. 
For tight wrists, you can try using blocks under your hands (see Tolasana variation, slide 5), placing them such that 
your fingers hang off the blocks. Come down if the pain persists. 

About Our Pro
Iyengar Yoga instructor Koren Paalman studied with B.K.S. Iyengar and his daughter Geeta, and has been teaching yoga since 1995 to both adults and youths in a variety of settings. In 2007, Paalman founded Conscious Grieving, a grief-support service that combines yoga with other modalities in individual consultations and workshops nationally. Learn more at