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october 2017Stay safe yogajournal.com.au
When practicing poses that include Padmasana, it’s important to approach this leg position carefully and not
strain your knees. If your knees or hips feel stiff, briefly move in and out of Padmasana a few times before lifting
up into Tolasana. Also, be mindful of your wrists during takeoff, especially if they’re tight. If they hurt, come out
of the pose immediately. For tight wrists, you can try using blocks under your hands (see Tolasana variation,
this page), placing them such that your fingers hang off the blocks. Come down if the pain persists.
Tola = pair of scales · asana = pose
Scales PoseTolasana
4 On an exhale, press your hands down to lift your knees
and buttocks off the floor. Your knees should be in line with
your navel and feel light, while your gaze is forward, not
down. To quiet the mind, picture half your gaze looking out
while the other half looks in. On your next exhale, draw the
sides of your navel back and up to activate your core and
create more lift. Breathe normally and balance for as long as
is comfortable—or for as long as you feel a sense of
lightness and joy—then lower back to the floor. To exit,
lean forward and take your left foot off your right thigh,
and then your right foot off your left thigh. Return to
Dandasana, extending out through your heels for a few
breaths. Then switch legs and repeat on the other side.
VARIATION If you can’t lift your
buttocks off the floor, try placing two
blocks directly under your shoulders.
Now press down into the blocks,
just like you would the floor, and get
ready for takeoff!