Balancing Yoga Pose
Elevated Lotus Pose
Tolasana
Tolasana (Elevated Lotus Pose) is an advanced-level asana that falls under the balancing category. The term derives from the Sanskrit 'Tola' (even balance) — the pose resembles a pair of scales, hence its name. This posture involves arm balancing and engages the abdominal muscles through core activation.
DifficultyAdvanced
CategoryBalancing Yoga Pose
ChakraManipura (Solar Plexus) Chakra
AdvancedHow to do it
Steps to Perform Elevated Lotus Pose
- 1Begin in Dandasana, transitioning to Padmasana (Lotus Pose).
- 2Position both palms on the ground beside your body with the fingers spread evenly.
- 3Activate the core muscles and use arm strength to raise the hips above the ground.
- 4Balance the entire body weight on the palms only.
- 5Maintain the position as long as comfortable.
- 6Release gradually and repeat with the opposite leg positioned on top.
Why practise it
Benefits
- Incorporates all the benefits of Padmasana.
- Tones the body.
- Stimulates the tendons, ligaments, and tissues of the wrists, abdomen, spine, and knees.
- Strengthens the upper body.
For beginners
Tips
- Press the hands firmly into the ground surface.
- Straighten the arms while lifting the torso and legs.
- Ensure the hands remain the only contact point during the balance.
Watch Out For
- Avoid with carpal tunnel syndrome or hip or spine injuries.
- Skip if experiencing shoulder pain, back pain, or peptic ulcers.
- Women should avoid during pregnancy and the menstrual cycle.
Go further
Variations
- It is safe to not add variations for this asana — practise it as taught.
Begin where you are.
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