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- Step 1:
- Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips.
- Step 2:
- Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor.
- Step 3:
- 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.
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- Beginner's Tip:
- 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.
- Modifications and props:
- 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.
- Deepen 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.
- Info
- tola = literally "poising one's self"; usually rendered as "balance" or "scale".
- Benefits:
- Strengthens the wrists, arms, and abdomen.
- Therapeutic Applications:
- Contraindications and Cautions:
- Avoid this pose with any shoulder or wrist injuries.
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- Tolasana also has many contraindications in common with Padmasana
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- Ankle injury
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- Knee injury
- Tight hips or thighs
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