Get washboard abs with tolasana or the scale pose

This asana will tone your abs while helping you get rid of that arm fat.

Read this in HINDI.

If you are looking for that one yoga asana to tone your abs, go for this one. Tolasana or the scale pose will tone your abdominal muscles and strengthen your arms while improving your sense of balance and calming your mind. The asana will also help release tension from your lower back and buttocks.

While it takes a lot of abdominal and arm strength to perform the pose, with practice, you will be able to get into this pose with ease. Here s how you can perform it.

• Sit in padmasana and place your palms beside your hips on the floor. Spread your fingers wide.
• Inhale and as you exhale push your hands against the floor. Contracting your abdominal muscles, lift your legs and buttocks away from the floor. Keep your head and neck relaxed while gazing forward.
• Support your weight on your arms and try to hold the position for 10 to 15 seconds while you take slow, deep breaths.
• To release inhale, and then lower your buttocks and legs. Perform it as many times as you are comfortable.

Tips

This pose can get difficult if your hips are tight. So, perform these hip stretches to open up your hips. Also, to nail this pose you need first to master padmasana or the lotus pose. You can also try placing your hands on blocks to get your body higher off the ground.

Contraindications

• Avoid this pose if you have any shoulder, wrist, ankle or knee injury.
• Also, do not perform the pose if you are pregnant or are menstruating.

Image source: Getty Images

---