How to: Utthita Padmasana (Elevated Lotus Pose)

Utthita Padmasana is a variation of Padmasana. It is also known as Tulasana (Balance pose), Dolasana (Swing pose) or Tolasana (Scale pose).
This asana gets its name from the word Tola meaning scale because it resembles the scale or the balance. In English, it is called the Scale Pose or the Balance Pose. It is also known as the Elevated Lotus Pose or the Lifted Yoga Pose. It is known to develop the bones and muscles in the body.

How to:
1. Sit down on the ground comfortably.
2. Now, fold your legs, placing your right feet on your inner left thigh and your left feet on your inner right thigh.
3. Gently place your palms on the ground on either side of you.
4. Now, pushing your palms into the ground, slowly lift yourself off the ground, shifting all your weight onto your hands.
5. Hold this posture for a few deep breaths.
6. Slowly, lower yourself back to the ground.
7. Unfold your legs and relax.

Why to:
Your outer hip and the muscles in the legs get stretched.
It helps engage your abdominal muscles and tones them as well.
It helps to make your hands and the muscles of the upper shoulder strong.
The core functionality gets a boost.
This asana creates a sense of balance and awareness in the body.
The mind is relieved of stress and anxiety.

Caution:
You must avoid this asana if you have a wrist or a shoulder injury.
You must also avoid this asana if you have ankle or knee injuries.
Steer clear of this asana if you have tight thighs or hips.

Best time:
You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice. It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.







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