In Sanskrit, "Tola" means "balance" or "scale." Tolasana is a powerful yoga pose that requires significant arm strength and balance, and it strengthens your wrists, arms, and abs.
Position of Readiness:
- Start in Lotus Position (Padmasana) or Vajrasana: Sit comfortably in either the Lotus Position or Vajrasana, preparing your body and mind for the pose.
Steps to Perform Tolasana:
- Place Your Hands:
- Position your hands on the floor beside your thighs.
- Ensure your fingers are spread wide for better balance and support.
- Lift Your Body:
- On an exhalation, use your arms to lift your entire body off the floor.
- Keep your head straight and your shoulders relaxed, away from your ears.
- Hold the Pose:
- Maintain the lift for about 10 seconds or longer, focusing on your breath and balance.
- Switch Legs:
- Lower your body back to the floor and switch the crossing of your legs.
- Repeat the lift, holding for another 10 seconds.
Benefits of Tolasana:
- Strengthens the Core:
- "Tolasana engages and strengthens the abdominal muscles, providing a powerful core workout."
- Enhances Arm and Wrist Strength:
- This pose requires and develops significant strength in your arms and wrists.
- Stretches and Aligns:
- "It gives a good stretch to your spine, arms, shoulders, knees, thighs, and abdomen."
- Improves Concentration:
- Holding this challenging pose requires focus and enhances concentration levels.
- Increases Blood Circulation:
- "Tolasana boosts blood circulation throughout the body, promoting overall vitality."
Tips for Practicing Tolasana:
- Engage Your Core:
- Keep your abdominal muscles engaged to support your lift and maintain balance.
- Focus on Breath:
- Breathe deeply and steadily, using your breath to help hold the pose.
- Use Props if Needed:
- If you struggle to lift your body, place blocks under your hands for additional height and support.
- Stay Relaxed:
- Keep your shoulders relaxed and avoid tensing your neck.
Inspiration:
"Balance is not something you find, it's something you create." - Jana Kingsford
Conclusion:
Tolasana, or the Scale Pose, is a dynamic and challenging asana that builds strength and balance. By incorporating this pose into your practice, you can enhance your physical strength, improve your concentration, and increase blood circulation. Embrace the challenge of Tolasana and enjoy the profound benefits it brings to your yoga journey.
Practice Mindfully and Enjoy the Balance!