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Tolasana

Scales Pose

tola = balance, scales

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

Lotus lifted off the floor on the hands, the whole body hanging between straight arms.

Family
Arm balances
Level
intermediate
Lineage
modern
Works on
core · arms · wrists

The yogic view

A lift from lotus in this form is documented in twentieth-century sources; the classical texts describe related lifted postures such as kukkutasana, which is a genuinely classical posture with the arms threaded through the legs.

Benefits

  • Strengthens the arms, shoulders, and core through a full-body lift
  • Builds the arm-balancing strength needed for transitions like Lolasana
  • Improves core stability and control
  • Trains focused breath control while under physical exertion
  • Serves as an accessible entry point into arm-balancing practice

How to practise

  1. Sit in full lotus only if it is comfortable.
  2. Place the hands on the floor beside the hips, fingers spread and pointing forward.
  3. Press the hands down, draw the lower abdomen in and lift the knees and buttocks off the floor.
  4. Straighten the arms and let the body hang, gaze forward.
  5. Hold for five to ten breaths or as long as the breath stays even.
  6. Lower with control and change the leg cross.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

  • Rounding the shoulders forward: reduces lifting power; press down firmly and draw the shoulder blades together.
  • Using momentum instead of strength: builds bad habits; focus on a slow, controlled lift.
  • Collapsing the core: causes the hips to sink; engage the abdominal muscles throughout the lift.
  • Holding the breath: creates unnecessary tension; keep breathing steady even during the effort.

Variations and progressions

  • Easier: practice with blocks under the hands to create more lifting space
  • Easier: rock forward and back without fully lifting the hips first
  • Harder: hold the lift for extended breath counts
  • Harder: progress toward Lolasana, crossing the ankles and lifting from a kneeling start

Breath and energy

As a lifting posture, Tolasana is often used to build heat and internal engagement, with practitioners cued to draw in mula bandha and uddiyana bandha to lighten the body during the lift. It is frequently practiced as a transition or finishing pose in seated sequences, building focused effort before moving into stillness.

What research shows

The lift comes from pressing the hands down and drawing the abdomen in, not from hauling with the shoulders. Wrists take the full body weight, so they need to be warm and the fingers spread. Because the legs are locked in lotus, this cannot be practised safely as a way to work towards lotus — the seat comes first.

Questions about Tolasana

+ What is Tolasana good for?
It builds arm, shoulder, and core strength while training focused, controlled effort.
+ Is Tolasana hard for beginners?
It can be challenging initially, but practicing with blocks under the hands makes it more accessible.
+ What's the difference between Tolasana and Lolasana?
Tolasana lifts from a cross-legged seat, while Lolasana lifts from a kneeling position with crossed ankles.
+ How can I build strength for Tolasana?
Practicing plank variations and seated lifts with blocks helps build the needed arm and core strength.
+ How long should you hold Tolasana?
Arm balances are held briefly. Aim for three to eight breaths, or a few controlled seconds at first, and repeat two or three times with rest between rather than straining to extend a single hold. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ What are the modifications for Tolasana?
The variations and progressions section above sets out the specific options for Tolasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Tolasana?
For Tolasana specifically: wrist injury; knee injury; shoulder injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Tolasana?
Prepare with Padmasana (Lotus Pose), Phalakasana (Plank Pose). Release afterwards with Dandasana (Staff Pose), Balasana (Child's Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Tolasana mean in Sanskrit?
Tolasana translates as scales pose — tola = balance, scales The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • wrist injury
  • knee injury
  • shoulder injury

More arm balances

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.