Scale pose (Tolasana in Sanskrit) is an arm balance pose that involves supporting the weight of the body off the floor with the arms. This asana requires upper body strength and balance.
Scale pose strengthens the arms, abs and wrists. If you have a wrist or shoulder injury, you may need to avoid scale pose. People with knee injuries may find that sitting in lotus pose is too difficult. You can modify the pose and move into half lotus, if needed.
To move into scale pose, begin by sitting on your mat and move into lotus pose. Start by sitting on the mat with the legs stretched out in front of you. Bend one knee and bring the lower leg up so that the foot is resting on the top of the opposite thigh. Next, bend the opposite knee and swing the leg to the front of the torso and bring the heel to the opposite thigh.
Once you are seated in lotus pose, place your hands on either side of the hips with the palms facing down and the fingers pointed forward. Press the hands into the mat, firm the abdominal muscles and begin to lift the legs, feet and buttocks off the floor.
In the full expression of scale pose, you will be balancing the body entirely on the hands. Hold this pose for ten to twenty seconds and lower the body back down to the mat. You can uncross the legs and cross them again with the opposite foot on top and repeat the pose.
If you find it difficult to lift the legs from the floor, you can use a yoga block under each hand to help you lengthen the arms enough to fully lift the legs. The yoga blocks should be placed with the largest side on the floor to provide a stable foundation for the hands.