Yoga BLOG

Tolasana - the yoga scales One of the most famous and yet most difficult poses in classical yoga is Tolasana. This pose, also known as the Yoga Balance, challenges and stimulates both body and mind. It all begins with a simple cross-legged position , Padmasana, with a straight back. The challenge, however, lies in lifting the body up onto one's hands. This is not an easy exercise for anyone, regardless of one's weight. To master the challenging Tolasana pose, you should start easy. Beginners of this pose should start with blocks or chunks placed next to their hips as aids. This not only prevents overexertion of their arms, but also makes it easier to achieve the desired result of supporting their body on their hands. Place your hands on the blocks, take a deep breath, and stretch their arms. Lift your body off the floor and hold this position for at least three deep breaths. Then slowly lower your body back to the floor. This is important, among other things, to avoid injuring yourself with sudden movements. As you already know, yoga is a gentle way to train both body and mind. Tolasana for advanced practitioners and what it can bring to you If you can hold your body on the blocks for three to five breaths, try doing it without them. Follow the same steps as before with the blocks. Place your hands on the floor next to your hips, inhale deeply, and push yourself up. Then hold this pose as before for three to five breaths. If you can increase it to ten deep breaths, you've achieved your goal, although you can, of course, set your personal goals higher if you wish. The Tolasana pose should actually be performed unaided. However, it's perfectly fine to keep the blocks if your arms would otherwise be too short. This happens more often than you might think. If performed correctly, Tolasana can help you improve oxygen intake in your lungs and improve your concentration. The exercise can also have a calming effect. And because you have to draw your legs in to achieve the full balance, it's also an ideal exercise for improving balance. It's not for nothing that this challenging exercise is also called "balance pose." Another positive effect of Tolasana is that it can even help against bloating and gas, because by drawing in the legs, it strengthens the abdominal muscles. This, in turn, massages the abdominal organs. If performed correctly, it can also strengthen your shoulders, arms, and core, gently training and toning it. What you should consider if you want to do the Tolasana exercise As healthy as yoga is, there are unfortunately physical limitations that you must be aware of, especially when it comes to Tolasana. Not everyone can do every yoga exercise. You should avoid Tolasana if you have any pain in your shoulder joints or wrists. It doesn't matter whether the pain is temporary or chronic. Tolasana puts a particularly strong strain on these joints, which is why you should do the exercise slowly and carefully at first. After all, yoga isn't a competitive sport; it's meant to relax the body, mind, and soul. If you keep your back straight when sitting in this position and don't have any of the limitations mentioned above, it's a wonderful exercise to demonstrate how the different muscle groups in your body influence each other. By the way, Tolasana is composed of the words Tola for balance and Asana for seat or pose. Image © inesbazdar / istockphoto.com