Tulasana and Tolasana Are synonymous in Sanskrit because Tula means balance, and tola means scale (measuring). The Scale Pose, also known as Tulasana or Tolasana, is a problematic hand-balancing yoga asana.
Its name is derived from the Sanskrit words “tula” and “asana,” which both mean balance and stance. Your body is raised off the ground and balanced on your arms while practicing this asana. This is what gives the yoga pose known as Tolasana its name—it looks like a scale.
It depicts the same harmony between your body, mind, and spirituality as a scale does. Utthita Padmasana is another name for this pose, where “utthita” means “elevated or expanded.” Tolasana is regarded as a part of Ashtanga Yoga’s foundational series.
The arm and shoulder strength are tested in this pose, which is also considered difficult because the body is hanging motionlessly.
STEPS FOR SCALE POSE:
- Start in the Lotus Pose with your legs crossed. Place yoga blocks by your sides if you’re starting, then sit cross-legged in a comfortable position.
- With your fingers extended widely and pointed forward, place your palms on the mat (or blocks) next to your hips. Inhale and exhale deeply.
- Lift your torso and legs off the ground while firmly pressing your hands into the ground and straightening your arms.
- Contract your abdominal muscles and elevate your knees with your thighs. As you balance your entire body weight, your hands should be the sole portion touching the ground.
- As you breathe out, lower your legs back down and try to hold the position for 15 to 20 seconds.
- When you are ready, cross your legs the other way and perform this stance as before.
Benefits of Tolasana
The arms support the body’s entire weight, strengthening the wrist, hand, and shoulder muscles. Tolasana Incorporates arm exercises that target the brachioradialis, triceps, and biceps.
While maintaining the stance, the core muscles are also used. It tones the abdominal muscles after working them out, and the core’s strength is improved as a result.
Deep stretches are applied to the shoulder, arm, and wrist muscles.
In addition, the muscles in the hip and leg are active. Leg and hip muscles on the outside are stretched while holding the position. Tulasana improves hip flexor, ankle, and wrist flexibility as a result.
Abdominal organs are also exercised when the abdominal muscles are engaged. It improves the digestive system by stimulating the digestive organs’ natural functioning.
Offers advantages for energy
The body chakras are also activated and balanced by tolasana.
The Muladhara (root chakra), Svadhisthana (sacral chakra), and Manipura chakras are all stimulated (Solar Plexus chakra).
The practitioner emerges from this with a more vivacious demeanor. It improves self-assurance, creativity, and rootedness. Additionally, this enhances emotional well-being.
Increase awareness and balance
Uddiyana bandha (upward abdominal lock) and Mula bandha are engaged during tolasana (root lock). The Uddiyana bandha’s assistance in raising the trunk off the ground, aids in restoring balance.
The Mula bandha works similarly to enhance a sense of balance and connection.
Reduces tension and stress
The practitioner can meditate for extended periods if they have more confidence. By eliminating body toxins, this technique soothes the body and the psyche. As a result, it lessens and soothes mental illnesses, including stress and worry.
CONTRAINDICATIONS TO SCALE POSE:
- People with shoulder, wrist, or arm injuries should prevent performing this exercise.
- Although this position is beneficial for reducing stress, caution should be exercised if performed by someone who has sleeplessness or an anxiety issue.
- It is usually a good idea to practice breathing with specific pranayama techniques before attempting Elevated Lotus Pose because, if the mind is not at peace, quick breathing will cause improper vibrations to be sent to the body.
How is Tulasana performed safely?
Being an arm-balancing asana, Tulasana must be performed correctly.
The following points should be remembered:
- This pose calls for a lot of strength and flexibility. Prepare your body by performing preparatory postures like Virasana, Baddha Konasana, or Padmasana before beginning this asana.
- Either enroll in online yoga programs or take lessons from a seasoned yoga practitioner to learn the stages of this asana. This is extremely helpful for novices during yoga and to avoid injuries.
- To simplify the Tolasana yoga pose, use a cushion or yoga block as a prop.
Tolasana Is a wonderful complement to your everyday yoga practice once properly executed.
To reap the advantages of Tolasana, keep your practice regular and don’t change the asana’s intensity or frequency.