Yoga : Tulasana (Scale Pose) – Introduction, Steps, Benefits & Precautions

 

Tulasana, also known as the Scale Pose or Raised Lotus Pose, is an advanced arm-balancing yoga asana that strengthens the upper body and core. It derives its name from the Sanskrit words Tula (balance/scale) and Asana (pose). This asana requires arm strength, flexibility, and core stability, making it a powerful pose for enhancing focus and body control.

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How to Perform Tulasana (Step-by-Step Guide)

1. Start in Padmasana (Lotus Pose)

   • Sit on the floor with legs crossed in Lotus Pose (right foot over the left thigh and left foot over the right thigh).
   • Keep your spine straight and hands resting on your knees.

2. Position Your Hands

   • Place your palms firmly on the floor beside your hips. Fingers should point forward, and hands should be shoulder-width apart.

3. Engage Your Core & Lift

   • Press your palms firmly into the ground, engage your core muscles, and lift your body off the ground.
   • Keep your legs crossed and suspended in the air.

4. Hold the Pose

   • Maintain balance by keeping your shoulders engaged and your gaze fixed forward.
   • Hold the position for 10-20 seconds or as long as comfortable.
   • Breathe steadily and deeply.

5. Release the Pose

   • Slowly lower yourself back to the ground and release the Lotus Pose.
   • Repeat the practice with legs crossed the other way.

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Benefits of Tulasana

✔ Strengthens Arms & Shoulders – Engages upper body muscles, improving strength and endurance.
✔ Enhances Core Stability – Activates abdominal muscles, improving balance and coordination.
✔ Improves Focus & Concentration – Requires mental discipline, enhancing focus and mindfulness.
✔ Boosts Digestion – Engages the abdominal region, aiding digestion and metabolism.
✔ Increases Flexibility – Opens up the hips and improves flexibility in the lower body.
✔ Develops Body Awareness – Encourages balance, coordination, and better body control.

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Precautions & Contraindications

❌ Avoid if You Have Wrist or Shoulder Injuries – This pose puts pressure on the wrists and shoulders, so avoid it if you have pain or injuries.
❌ Not Suitable for Beginners – Requires strength and flexibility; practice preparatory poses before attempting.
❌ Avoid if You Have Recent Surgery – Those recovering from abdominal or joint surgery should refrain from this pose.
❌ Not Recommended During Pregnancy – This pose involves abdominal pressure, making it unsuitable for pregnant women.
❌ Do Not Force the Pose – If Lotus Pose is uncomfortable, avoid forcing the position as it may cause knee strain.

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Preparatory & Follow-Up Poses

Preparatory Poses:
✔ Padmasana (Lotus Pose)
✔ Bakasana (Crow Pose)
✔ Dandasana (Staff Pose)
✔ Navasana (Boat Pose)

Follow-Up Poses:
✔ Adho Mukha Svanasana (Downward Dog)
✔ Balasana (Child’s Pose)
✔ Uttanasana (Forward Bend)

By practicing Tulasana regularly with proper technique and patience, you can develop strength, balance, and mental focus while reaping its numerous physical and mental benefits.