top of page

Tolasana (Scale Pose): How to Do, Variations & Benefits

Tolasana, also known as Scale Pose, is a powerful yoga asana that empowers you to find balance and strength both physically and spiritually. In this pose, you lift your body off the ground, resembling a weightless scale, symbolizing the equilibrium of mind and body.

Tolasana (Scale Pose)

"Tola" in Sanskrit translates to "scale" or "balance," and "asana" means "pose." Tolasana embodies the concept of finding harmony within oneself and life's ups and downs.

The correct pronunciation for Tolasana is "Toh-lah-suh-nuh."

Tolasana predominantly engages the muscles of the core, especially the rectus abdominis and obliques, providing a strong foundation for lifting the body. Additionally, the arm muscles, particularly the triceps, and deltoids, are actively involved in supporting the body weight.

How to Perform Tolasana (Scale Pose)

  1. Begin by sitting comfortably in a cross-legged position (Padmasana or Sukhasana).

  2. Plant your hands firmly on the floor, slightly behind your hips, with fingers pointing towards your feet.

  3. On an exhale, engage your core muscles and lift your body off the ground. Keep your knees bent at first, and slowly straighten them as you gain strength.

  4. Find balance on your sitting bones while keeping your spine straight and shoulders relaxed. Imagine yourself on a perfectly balanced scale.

  5. Hold this pose for a few breaths, maintaining the lift and engagement in your core.

  6. To release, gently lower your body back to the ground with control.

Tolasana (Scale Pose)

When to Do It

Tolasana can be practiced at any time of the day. However, it is best performed on an empty stomach for better comfort and ease of movement.

Preparatory Poses

  • Paschimottanasana (Seated Forward Bend)

  • Bhujangasana (Cobra Pose)

  • Navasana (Boat Pose)

  • Chaturanga Dandasana (Four-Limbed Staff Pose)

Follow-up Poses

  • Bakasana (Crow Pose)

  • Adho Mukha Svanasana (Downward-Facing Dog)

  • Urdhva Mukha Svanasana (Upward-Facing Dog)


Tolasana primarily activates the Manipura Chakra, which is associated with personal power, confidence, and self-discipline.

Manipura chakra (Sacral Chakra)

Mantra for this Pose

While practicing Tolasana, you may silently repeat the mantra "I am balanced and strong" to reinforce a sense of harmony within yourself.

Alignment Cues

  • Keep your hands firmly rooted and your fingers spread wide.

  • Lift your pelvic floor and engage your core to support the lift.

  • Ensure your shoulders are relaxed and away from your ears.

  • Keep your gaze forward or slightly upward to maintain balance.

Duration of Hold

As a beginner, aim to hold Tolasana for 5-10 breaths and gradually increase the duration as you progress.


Gaze forward or direct your focus towards the tip of your nose to aid concentration and stability.

Physical & Spiritual Awareness

As you lift your body into Tolasana, be aware of the strength and stability generated from your core. Connect this sense of balance and empowerment to your broader life journey.

Beginners' Tips

If you find it challenging to lift your entire body, start with bent knees and gradually extend them as you gain strength. Use yoga blocks under your hands for added support.

Who Should Not Do It

Individuals with wrist, shoulder, or lower back injuries should avoid practicing Tolasana. Pregnant women and those with high blood pressure or heart conditions should also refrain from this pose.

Who Should Do It

Tolasana is suitable for intermediate and advanced practitioners looking to build core strength, improve balance, and enhance overall body awareness.

Benefits of Tolasana (Scale Pose)

  1. Strengthens the core muscles, including the abs and lower back.

  2. Improves balance and stability.

  3. Tones the arms and shoulders.

  4. Develops concentration and mental focus.

  5. Encourages a sense of equilibrium and inner harmony.

  6. Builds confidence and self-assurance.

Modifications for Tolasana (Scale Pose)

If lifting the entire body is challenging, practice Half Tolasana by lifting only one leg off the ground and keeping the other foot grounded.

Common Mistakes

  • Rounding the back: Maintain a straight spine throughout the pose to avoid straining the lower back.

  • Not engaging the core: Activate your core muscles to support the lift and maintain stability.

  • Holding the breath: Remember to breathe steadily and deeply while in the pose.

Safety and Precautions

  • Avoid forcing yourself into the pose. Gradually build strength and flexibility over time.

  • If you experience pain or discomfort, exit the pose immediately and consult a yoga instructor or healthcare professional.

Additional Preparation Tips

  • Direction to face: Face towards the rising sun to enhance the feeling of upliftment and positivity.

  • What to wear: Wear comfortable and flexible clothing to allow for ease of movement.

  • Suitable place and essential oil or fragrance: Practice Tolasana in a clean, peaceful, and well-ventilated space. Infuse the area with invigorating scents like citrus or peppermint to promote focus and energy.

  • Music for this Pose: Choose uplifting and rhythmic music that complements your practice, motivating you to soar to new heights.

In conclusion, Tolasana Yoga (Scale Pose) is a magnificent journey of finding equilibrium within ourselves and embracing life's challenges with grace. As you practice this empowering pose, let it inspire you to maintain a harmonious balance between strength and flexibility, both on and off the yoga mat. So, spread your wings like a soaring bird and discover the joy of being centered and grounded in all aspects of your life.

Happy yoga-ing, everyone!


If you have found this information valuable, make sure to subscribe to our weekly newsletters. Stay updated and never miss out on anything while you continue your journey toward optimal health and holistic living.


Rated 0 out of 5 stars.
No ratings yet

Add a rating
Pooja Chauhan_edited_edited.jpg

About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

  • Pinterest
  • Instagram
  • Facebook

Take the leap of Faith! - Subscribe NOW!

By entering your info, you’ll receive – FREE access to exclusive insights, private Q+As, inspiring content and the latest trends and roadmap for your delivered with 💜 to your inbox. (Unsub anytime with a click.) You also agree to our Terms of Use and Privacy Policy.

bottom of page