“Yoga is the journey of the self, through the self, to the self”- The Bhagavad Gita

“Yoga is an invaluable gift of India’s ancient tradition. This tradition is 5000 years old. It embodies the unity of mind and body; thought and action; restraint and fulfilment; harmony between man and the nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help in well-being”— PM Narendra Modi


Scale pose also called Tolasana ( in Sanskrit) is a body posture (asana), also called Lifted pose in which arms are used to support the crossed legs. It looks like traditional weighing scales. It is best to practice yoga first thing in the morning.


Tola means- scale or balance
Asana means- pose


• Keep stomach and bowels empty before practising.
• Have meals at least five to six hours before doing asana so that food gets digested.


STEP 1-Start off this asana by sitting on your mat and assuming the cross-legged posture. Make sure that your hips are higher than your knees so that you can easily slip into the Lotus Pose( Padma-asana)

STEP 2-For this, you need to cross the foot of one leg over the thighs of the other, such that the heel of the foot is set into the crease of the hip joint. You need to turn the sole up and lengthen the leg through the ankle. Now, bring the other one on the other thigh, such that the heel touches the hip joint. But make sure the sole is turned upwards.

STEP 3-Flex your feet, and as you do that, make sure the ankles of both the feet are pressed down on your thighs.

STEP 4-Place your hands beside your hips, and make sure your palms are pressed firmly down. When you are ready, lift up the ground.

STEP 5-Hold the pose for about 30-60 seconds. Then, come down, and gently release the pose. Now, repeat and practice for the same length of time.


• As a beginner to yoga, if you find it hard to come into the full Padmasana, you can get a feel of the Tolasana with the Ardha Padmasana also. In this case, your buttocks will lift off the floor, but your bottom leg and outer calf muscles won’t.
• Do not practice this pose if you have current or recent shoulder or wrist injuries.
• Always work within your own range of limits and abilities.
• Don’t be over excited that you harm the body.
• This is an advanced pose that requires plenty of warm up in the wrists, shoulders, hip flexors, feet, ankles and core muscles.


• It helps to make your hands and the muscles of the upper shoulder strong.
• This asana creates a sense of balance and awareness in the body and boost-up body activity.
• The deep abdominal work stimulates your digestive system
• This pose also increases flexibility in the hips and wrists.
• The mind is relieved of stress and anxiety.

Thus, practising yoga balances mental and physical status of body and keeps away from negative thoughts. The ultimate goal of yoga is, however, to help the individual to transcend the self and attain enlightenment. Yoga is not a religion; it is a way of living that aims towards ‘a healthy mind in a healthy body.

“Yoga is a light, which once lit, will never dim. The better your practice,the brighter the flame”. – B. K. S. Iyengar