Scale Pose (Tulasana): How to Practise This Arm Balance in 3 Easy Steps

What Is Scale Pose (Tulasana)?

Scale Pose, known as Tulasana in Sanskrit, is a seated arm balance that strengthens the core, arms and legs while improving stability and focus. It is often used in traditional yoga practice to build deep abdominal strength and improve posture. Although it looks challenging, it becomes accessible with steady breath and mindful preparation.

When You Should Avoid This Pose

Avoid practising Tulasana if you have an injury in the arms, legs or abdominal area, or if you have recently had surgery. Move slowly and use blocks under the hands if you need more height.

Watch the Scale Pose video tutorial

If you prefer to learn visually, follow my guided video where I explain how to place your hands, lift safely and support your core without strain.

Watch the full tutorial here:

Benefits of Scale Pose (Tulasana)

• Strengthens the core, arms and legs
  
• Improves posture and overall balance
  
• Builds stability in the shoulders and wrists
  
• Enhances concentration and focus
  
• Encourages grounded, steady breathing

How to Practise Scale Pose in 3 Easy Steps

1. Start in Lotus Pose (Padmasana) with your spine lifted and your hands placed on the ground beside your hips. If the floor feels far away, use blocks under your hands to create more lift.
2. Exhale and press firmly into your hands. Engage your core and lift your hips and legs off the ground. Keep your shoulders steady and your breath slow.
3. Stay in the pose for as long as it feels comfortable, then release with control. Repeat if you are practising with the alternate leg crossed on top.

Variation: Cockerel Pose (Kukkutasana)

To deepen your practice, explore Cockerel Pose by threading your arms through the space between your calves and thighs. This variation strengthens your shoulders and core and challenges balance further.

Common Questions About Scale Pose (People Also Ask)

Is Scale Pose difficult?

It can be challenging at first, but becomes easier with core strength and blocks under the hands.

Do I have to be in Lotus Pose?

Lotus is traditional, but you can sit cross-legged or half-lotus if full Lotus feels uncomfortable.

What muscles does Tulasana work?

It strengthens your core, shoulders, wrists, arms and inner thighs.

How can beginners modify Scale Pose?

Use blocks under your hands, engage the core gently and lift only the hips if the feet do not rise yet.

Preparatory Poses

• Lotus Pose (Padmasana)
  
• Hero Pose (Virasana)
• Half Lord of the Fishes (Ardha Matsyendrasana)
• Bound Angle Pose (Baddha Konasana)
• Eagle Pose (Garudasana)
  
• Head-to-Knee Forward Bend (Janu Sirsasana)

Follow-Up Pose

• Cockerel Pose (Kukkutasana)