tola (scale) or tula (balance) + asana (pose)
Whether you call this Scale, Balance, or Elevated Lotus Pose, this is an uprooting asana that challenges your arm & shoulder strength, & is commonly incorporated into ashtanga, vinyasa, &/or power yoga practices. Prepare for this pose with Boat or Half/Full Lotus; in fact, many yogis enter the pose from Half Boat, then to Staff Pose, & then finally to Lotus Pose. Try to hold the pose for 5 breaths or so (remember to change the cross of your legs & repeat for the other side), but most importantly, listen to your body. It takes a lot of practice & abdominal strength to hold Scale for more than a few breaths, so be patient. If you´re not there yet, that´s tickety-boo. If Lotus isn´t accessible, sit in Easy Pose, & then draw your knees in toward your chest to help lift your body. Remember to reward your excellent effort afterwards with Cobbler´s Pose, Seated Forward Fold, Head-to-Knee Pose, &/or Easy Pose. This is a fabulous pose to get you thinking about your mula bandha - the root chakra that´s located between the sphincter & pelvic floor muscles. By drawing your pelvic bone up & in toward the core, your awareness will be drawn to your mula bandha, & soon your new mantra will be "we have lift-off!"
Benefits:
improves arm (especially the biceps, triceps & the brachioradialis) & shoulder strength
increases flexibility in the hips & wrists
improves balance
helps the digestive system, & pooping
enhances awareness & builds confidence
creates a sense of groundness, balance & stability throughout the body
may ease menstrual discomfort
reduces stress & anxiety.
Remember: to exhale as you press your palms firmly onto your mat, drawing your abdominal muscles in & up, & lifting your legs & bottom off the floor. Your hands should be wider than hip-width. Your chin should be tucked in, & your shoulders moving down your back.
Props: if lift-off is problematic, place yoga blocks under your hands.
Modify or avoid Scale Pose if you
have sustained any injuries to your arms, shoulders, neck, hips, or wrists
have serious back pain
suffer from insomnia or a chronic anxiety disorder
lack Breath-Body Awareness.
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