Scale Pose

Tolasana

Lift the pelvis and Lotus-folded legs by pressing through the hands beside the hips.

Tola means scales.

Movement guidance

Preparation
Prepare comfortable Lotus without knee pain and hand support separately.
Entry and alignment
Press the hands down to lift the crossed legs and pelvis. Do not pull the feet or knees into position.
Hold and breathe
Avoid twisting the knees to achieve Lotus; establish hand support first. Keep breathing comfortably without holding your breath.
Exit and next movement
Lower the pelvis and legs slowly, release the hands, then support the feet to unfold Lotus.

Use comfortable crossed legs with the feet grounded.

This advanced variation requires support and range of motion. Check preparation and exit with a teacher when first learning.

Difficulty refers to the photographed form. Individual experience may differ.