Blog-10 – Tolasana

Meaning: Tola = Scale/ balance : Asana = Pose

What is Tolasana?

Tolasana is usually performed as part of a Padmasana sequence.

Demonstration Method- steps:

Step 1 – Dandasana – Sit on the floor with your legs together and extended in front of your torso. Imagine your spine as the “staff” at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do Tadasana(Samasthiti) – It is a basic standing asana in Yoga, with feet together and hands at the side of body.

Breathing – Normal breathing.

Step 2 – Padmasana – Sit on a flat surface on the ground with your spine erect and your legs stretched out. Gently bend the right knee and use your hands to place it on your left thigh. Your soles must point upward, and the heels must be close to your abdomen. Do the same with the other leg. Now that both your legs are crossed, and your feet are comfortably placed on the opposite thighs, model your hands into a mudra of your choice and place it in position. Typically, the hands are placed on the knees. Remember that your head must be straight and the spine erect at all times.

Breathing – Exhale and inhale

Step 3 – Inhale, Take both the hands near the buttocks.

Breathing – Inhale

Step 4 – Exhale, push the hands against the floor, contract the abdominal muscles, lift the legs and buttocks away from the floor.

Breathing – Exhale

Step 5 – Remain in the posture for 30 to 60 seconds.

Breathing – Normal Breathing

Duration: 30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.


  1. Strengthens hands, wrists, arms and abdomen.
  2. Tones the abdominal muscles and stimulates abdominal organs.
  3. Helps in detoxifying
  4. Improves the sense of balance and calms mind.


  1. It is not recommended for those who had undergone surgery in hands, wrists, knee, appendix and hernia.
  2. Not advisable for Ladies during their monthly cycle and for pregnant woman.
  3. Not advisable if there is any injury to hands, shoulders, wrists, back, ankle, knee, etc.

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