Lotus Balance Pose - Tolasana

Tolasana 
(Lotus Balance Pose)

(toe-LAHS-anna)
tola = literally "poising one's self"; usually rendered as "balance" or "scale"

This yoga pose is an elevated Lotus Yoga Pose utilizing balance and strength. Creating awareness of you core strength, this pose builds abdominal and arm strength and muscular endurance and stamina. It also practices the uddiyana banda, or inward contraction of the lower belly, while opening the upper chest for respiration.


 

Benefits


Strengthens the wrists, arms, and abdomen

Contraindications/Cautions


Shoulder/Wrist Injury 

Ankle injury 

Knee injury 

Tight hips or thighs

Performing the Asana


Perform Lotus Pose. Place the palms on the floor beside the hips. Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor. 

Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time.

Anatomical Focus


Spine 

Ankles 

Knees 

Abdomen 

Shoulders 

Wrists 

Intestines

Modify Your Practice


With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs. 

Variation Tolasana isn't recommended for students who aren't able to perform Padmasana comfortably. Instead try a similar pose, Lolasana. Kneel on the floor and cross the front of your right ankle over the back of the left, as if you were in Simhasana (Lion Pose). Then sit back on the right heel and nestle it into your perineum. Place the hands on the floor (or on blocks) as if for Tolasana, and carry out the instructions given above. In Tolasana, the lifted torso is kept fairly upright; but in Lolasana, the back torso is completely rounded and the shoulders widened (which domes the back toward the ceiling). Release with an exhale, change the cross of the ankles, and repeat for the same length of time. 

Preparatory Poses


Matsyendrasana - Fish Pose 
Baddha Konasana - Bound Angle Posture
Garudasana - Eagle Balance 
Janu Sirsasana - Half Lotus Forward Bend 
Padmasana - Lotus Pose 
Virasana - Hero Pose 

Complimentary Yoga Poses


If you're not yet able to accomplish full Padmasana, it's possible to get a feel for Tolasana using Ardha Padmasana (Half-Lotus Pose). In Half-Lotus, perform the pose as described in Steps 2 and 3 above. With this leg position, the buttocks will lift off the floor, but the outer calf and foot of the bottom leg won't. 

Deepening the Pose


To assist with the lift of the torso and legs, draw your inner groins up into the core of your torso, along the front of the spine.