Tulasana or Tolasana ( तुलासन ) is also known by different names – Scale pose, Swing pose and Balance pose. This asanas not only helps to strengthen hamstrings, groins, knees, ankles but also relieves stiffness from sore back and hips muscles. Here, we’ll talk about various such benefits, steps & precautions for performing Tulasana.
The Sanskrit word ‘Tulasana’ ( तुलासन ) is the combination of two words – ‘Tula’ ( तुला ) means ‘Scale‘ or ‘Balance‘ and Asana ( आसन ) means ‘seat‘ or ‘pose’. In this yoga posture, the body is lifted off the floor with support of the arms and the body swings back and forth, just like a scale. Thereby, it is also known Dolasana or The Swing Pose.
Tulasana is a part of Ashtanga yoga that creates a balance between your mind, body and spirit. This pose is mentioned in the 20th century literary works of Swami Yogesvarananda’s ‘First Steps to Higher Yoga’ and B. K. S. Iyengar’s ‘Light on Yoga‘
The Scale pose is an advance version of Lotus pose and thereby it also known as Utthita Padmasana ( उत्थित पद्मासन ) where ‘Utthita’ means ‘elevated’ & ‘Padmasana’ means ‘lotus pose’. Thus in English it’s often called as raised or elevated lotus pose.
How to perform Tulasana ( The Scale Pose )
To get the maximum benefits and to avoid any injury, follow the below mentioned step-by-step guide to do Tulasana :
Step 1 :
- To start this pose, sit in Padmasana ( The Lotus Pose ) placing your feet over the thighs of opposite legs.
Step 2 :
- Inhale deeply while keeping both the hands next to your hips on the floor & spreading your fingers wider.
Step 3 :
- Keep your palms on the ground facing downwards and ensure that your trunk, neck & head are in a line.
Step 4 :
- Now, exhale and start raising your buttocks & legs vertically by pressing your palms against the ground.
Step 5 :
- Make sure your body weight is equally distributed to both hands. Hold the scale pose for 20-30 seconds.
Step 6 :
- For better body balance in this pose you may either close your eyes or gaze at any object in front of you.
Step 7 :
- Finally to release the posture, breathe out & gently lower down your body by straightening out your legs.
Step 8 :
- You may also swing your body ( to and froth ) after lifting your upper body depending upon your abilities.
Step 9 :
- Repeat the pose for 4-5 times by changing your legs the other way in Padmasana for same amount of time.
Precautions and Contraindications
- Avoid this asana if you’ve any severe injury in your shoulders, wrists, arms, spine, hips, ankles, back or knees.
- Avoid the practice if you have any recent back or waist surgery, spinal column ailments, tight hips or thighs.
- People who are suffering from high or low blood pressure should not do this asana without any supervision.
- If you’re suffering from a severe headache, hernia, osteoporosis or Osteoarthritis should avoid this posture.
Top 7 Health Benefits of Tulasana – The Scale Pose
Tulasana is an intermediate level yoga pose makes the body energized by strengthening muscles and balancing your mind.
Following are The Top Seven Health Benefits of Tulasana ( The Scale Pose ), that would you to attain regular practice :
1. Tulasana strengthen different muscles
- Tulasana helps to strengthen your legs, shoulders, stomach, arms, wrists, ankles, knees, hips, chest, calf and thigh muscles.
- The scale pose really helpful in reducing the body pain and preventing the risk of injury in shoulder, arms, chest & stomach.
2. Tulasana tones triceps and biceps muscles
- This stretching pose not only improves elasticity of your triceps & biceps muscles but also helps to increase the blood flow.
- Apart from this, it also improves the control and co–ordination of hands by helping these muscles to strengthen and grow.
3. Tulasana helps to reduce abdominal fat
- The practice of Tulasana creates a lot of pressure on the abdominal muscles that eventually helps to reduce extra belly fat.
- Furthermore, this posture also offers the massaging effect to the abs and internal organs by pulling up your abdomen tight.
4. Tulasana improves your digestive health
- The regular practice of scale pose helps to prevent various kind of digestion related issues like indigestion and constipation.
- Plus, it also promotes the production of digestive enzyme and juice that increase your appetite and makes you feel hungry.
5. Tulasana activates different chakras
- Tulasana helps to stimulate Muladhara Chakra, Swadhishthana Chakra, Manipura Chakra and Agya Chakra or the third eye.
- These Chakras are often associated with stability, tranquility, peace, balanced life and the beginning of spiritual awakening.
6. Tulasana increases the focus of mind & concentration
- The practice of Tulasana is highly beneficial for students to improve the focus of mind (concentration) towards their studies.
- It also improves the oxygen level, blood flow & vital nutrients towards the brain that leads to its better functioning properly.
7. Tulasana helps to stimulate the reproductive organs
- During its practice reproductive organs get squeezed and stimulated that improves blood flow to these organs significantly.
- It al cures fertility problems & restores the optimal sensual performance by balancing testosterone or estrogen in the body.
Preparatory Poses
- Ardha Matsyendrasana
- Baddha Konasana
- Garudasana
- Padmasana
- Virasana
- Janusirsasana,
- Sukhasana,
- Ardha Padmasana
- Kapotasana
- Agnistambhasana
Follow-Up Poses
- Kukkutasana
- Bhujangasana,
- Makarasana,
- Savasana,
- Sirsasana,
- Baddha Padamasana,
- Garbha Pindasana
Tips For Beginners
- One should not rush while practicing this asana as this lead to injuries in your arm joints or shoulder joints.
- Beginners may find this asana difficult to perform, so they should start with practicing Ardha Padmasana.
- You must know your own limits & if in case you feel any pain or discomfort, you should released the pose.
- You may also use a block under your hands for increasing the length of your arms, it aids to raise your legs.
- All the beginners are advised to perform this asana only under the supervision of any certified yoga teacher.
Conclusion
Tulasana is the great yoga pose that not only helps to flaunt your toned arms but also helps to master advanced asanas by strengthening both upper and lower body. Moreover, this seated pose also restores mind-body coordination.
We really hope that this article would be useful guide for your practice of Tulasana. At this fag end, we would like to invite you to please share your thoughts, views and suggestions on this post in the comment section down below.
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FAQs Related to Tulasana and Related Health Benefits
Why do Tulasana considered as a beneficial full body workout ?
Tulasana is a challenging arm balancing yoga pose that helps to improves the sense of balance, body awareness and overall energy level of the body. It has a great exercise that calms your mind and relieves stress and anxiety, Plus, this pose also improves the focus and aids to evacuate basic imperfections of the eyes.
Why Tulasana or the Scale Pose is often called as Swing Pose or Dolasana ?
During the performance of this powerful posture, the body of yogis resembles like a balance like a scale. However, swing pose is an advanced variation of this arm balancing pose in which the body need to be suspended in air supported by raised arms with back and forth movement just like a swing in action.
