Asana
Scale Pose - Tolasana
Arm Balance
Tolasana involves lifting the bent legs towards the trunk while engaging the core and arms to lift the pelvis from the ground. The pose is often shown performed with the legs in lotus however the legs could also be simply crossed at the ankles, and knees towards the chest. In the beginning you can also just lift the pelvis and let the feet rest lightly on the floor.
This is a great pose for core activation and integration as muscles along the entire front of the trunk and pelvis contract as well as the connections to the arms and legs.
This is a great pose for core activation and integration as muscles along the entire front of the trunk and pelvis contract as well as the connections to the arms and legs.
Cues into the Pose
-Come to seated, legs into lotus or cross the ankles and lift the knees towards the chest.
-On the exhale lean slightly forward, push down through the arms, and lift the lower body.
-Look towards your navel. On the exhales, grip and press.
-On the exhale lean slightly forward, push down through the arms, and lift the lower body.
-Look towards your navel. On the exhales, grip and press.
Props
The pose can also be performed using two blocks or other supports under the hands, directly beneath the shoulders. This means you will have to bring your knees up close together if you are not in lotus. It makes it a bit easier to life and gives you the ability to stay in the pose longer without the lower body making contact with the floor again. However, if you are sinking a lot with the shoulders coming close to the ears, then better is to sit down and rest before going into the pose again.
Related Exercises
Tuck RocksFrom laying on the back, bend the knees over the hips 90°. Swing the legs slightly to start the movement rocking forwards and backwards while trying to keep the legs 90° and making the movement from the pelvis lifting from the ground on the back motion. As you rock up again, plant your hands behind the knees and come up into Tolasana. This movement can help train press back to plank and also press up to Handstand.
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Tolasana KapalabhatiThis is an intense exercise in which you perform short pumping exhales while in Tolasana. The action amplifies the engagement of Tolasana and provides a great way to energize and flush the body with oxygen and carbon dioxide .
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