Sanskrit Name: Utthita Padmasana or Tulasana/Tolasana (उत्थित पद्मासन/तुलासन)
English Name: Raised Lotus Pose or Balance Pose or Swing Pose or Scale Pose
Type of Yoga: Hatha Yoga
Level of Yoga: Advanced / Intermediate
Duration: As per your capability or 30 to 60 seconds
Target Area: Hamstrings, Thighs, Arms
Strengthens: Shoulders, Wrists, Arms, Abdomen, Back, Hips
The Utthita Padmasana, or Tulasana/Tolasana, is a posture with a handful of benefits for our health. When a man does this asana, he takes all the burden of his body on the palms of his hands. You should do this posture as long as your body can do it. Do not forcefully try to lift your body.
Table of Contents
What Does It Mean By Utthita Padmasana or Tulasana/Tolasana?
Utthita Padmasana is composed of three Sanskrit language words.
The first word is “Utthita (उत्थित)”, which means “Raised”
The second word is “Padma (पद्म)”, which means “Lotus”
And the third word is “Asana (आसन)”, which means “Yoga Pose”
Utthita Padmasana, alternatively known as Tulasana or Tolasana in Sanskrit, translates to “Balance Pose” or “Scale Pose.” In English, it is referred to as the “Raised Lotus Pose.” Below, we will explore the steps, benefits, precautions, and more associated with Utthita Padmasana in this article.
Preparatory Poses of Utthita Padmasana or Tulasana/Tolasana
- Padmasana (पद्मासन) or Lotus Pose
- Matsyasana (मत्स्यासन) or Fish Pose
- Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन) Or Half Lord Of The Fishes Pose, Half Spinal Twist Pose
- Shirshasana (शीर्षासन) or Headstand
- Janushirshasana (जानुशीर्षासन) or Head-to-Knee Pose
- Balasana (बालासन) or Child’s Pose
- Baddha Padmasana (बद्ध पद्मासन) or Bounded Lotus Pose
- Baddha Konasana (बद्ध कोणासन) or Bound Angle Pose or Butterfly Pose
- Virasana (वीरासन) or Hero Pose
- Garudasana (गरुड़ासन) or Eagle Pose
Method of doing Utthita Padmasana or Tulasana/Tolasana
Utthita Padmasana, also known as Tulasana or Tolasana (Scale Pose), is an advanced arm-balancing yoga posture that requires core strength, wrist stability, shoulder control, and sufficient hip flexibility. Perform the pose slowly and avoid forcing the Lotus position.
- Sit in Dandasana with your legs extended straight in front of you and your spine upright.
- Come into Padmasana (Lotus Pose) by carefully placing one foot over the opposite thigh and then bringing the other foot over the opposite thigh. Keep both knees comfortable and avoid forcing them toward the floor.
- Place your palms beside your hips on the floor. Spread your fingers and position the hands firmly so that your wrists and palms can support your body weight.
- Lengthen your spine and engage your core. Draw the abdomen gently inward and keep your chest open. Avoid lifting by simply rounding or collapsing the upper body.
- Press your palms strongly into the floor. Straighten the elbows as much as comfortably possible and actively push the floor away from you.
- Engage the abdominal and hip-flexor muscles and try to lift your buttocks and crossed legs away from the floor. The movement should come from controlled muscular effort rather than momentum.
- Keep the shoulders away from the ears. Avoid shrugging the shoulders while trying to gain height. Keep your neck relaxed and gaze forward or slightly downward.
- Breathe slowly and naturally while maintaining the lifted position. Do not hold your breath during the effort.
- Hold the pose for 10–30 seconds, depending on your strength and experience. Beginners can start with a shorter hold and gradually increase the duration.
- Lower yourself slowly and with control. Release the legs from Lotus, extend them forward, and rest for a few breaths before repeating.
Follow-Up Poses of Utthita Padmasana or Tulasana/Tolasana
Beginner’s Tips:
If you are not able to lift yourself above the ground, then you can keep your feet on the ground and only raise the hips
In case you are still troubled, then you can keep Yoga blocks under your hands
If you are getting up, but not for a long time, then take a break, take your hips back, and then again raise them. By doing this, the asana becomes a little easier.
Beginner Versions of Utthita Padmasana:
Full Lotus can be challenging because it requires considerable hip mobility and places the legs in a deep external rotation. Beginners do not need to force Padmasana before working on the lifting action. The following variations can help build strength, balance, and confidence gradually.
1. Half Lotus Lift
Instead of bringing both feet into full Lotus, place one foot over the opposite thigh while keeping the other leg in a comfortable position. Place the hands beside the hips and gently press into the floor to lift the hips.
This version reduces the mobility requirement of full Lotus and allows beginners to practise the arm and core engagement needed for Utthita Padmasana.
2. Yoga Blocks Under the Hands
Place two firm yoga blocks beside the hips and position the palms securely on top of them. Press down through the palms and attempt to lift the hips and feet slightly from the floor.
The extra height can make the lifting action more accessible while helping you understand how to engage the shoulders, arms, and abdominal muscles.
3. Cross-Legged Lift
If Lotus Pose is uncomfortable or unavailable, simply sit in a comfortable cross-legged position. Place your palms beside your hips and press firmly into the floor.
Try to lift the hips, even if the feet remain on the floor. This is an excellent preparatory exercise for developing the arm, shoulder, and core strength required for the full pose.
Variations of Utthita Padmasana
Once you can comfortably perform the basic lift, you can explore related balancing postures. These should be attempted only after developing sufficient wrist, shoulder, core and hip strength.
Lolasana:
Lolasana, or Pendant Pose, is a challenging arm balance that develops many of the same qualities required for Tulasana. Rather than using Lotus, the practitioner draws the knees toward the chest while balancing the body on the hands.
It is particularly useful for developing core compression, arm strength, and control.
Kukkutasana:
Kukkutasana, or Cockerel Pose, involves placing the arms between the legs in Lotus and lifting the body from the floor. It requires considerable hip mobility, wrist strength, and upper-body control.
Because it combines Lotus with an arm balance, practitioners should develop Padmasana and Tulasana comfortably before attempting it.
Swinging or Rocking Version:
The swinging version adds controlled movement to the lifted position. After establishing a stable lift, the practitioner gently moves the body forward and backward while maintaining control.
The movement should remain small and controlled. Avoid using momentum aggressively or allowing the shoulders and wrists to collapse.
Chakra Connection:
From a traditional yoga perspective, Utthita Padmasana can be associated with both the Manipura Chakra and Muladhara Chakra.
Manipura Chakra
The Manipura Chakra, traditionally associated with the solar plexus, is connected with personal power, confidence, willpower, and transformation. The strong abdominal engagement required to lift and stabilize the body makes this chakra particularly relevant to the practice.
Practitioners may use the pose as an opportunity to develop concentration, determination and inner strength.
Muladhara Chakra:
The Muladhara, or Root Chakra, is traditionally associated with grounding, stability and security. Although the body is lifted from the ground in Tulasana, maintaining a controlled base through the palms and developing balance can be viewed as a grounding practice.
These chakra associations belong to the traditional yogic framework and should not be interpreted as medical effects.
Common Mistakes in Utthita Padmasana
Even experienced practitioners can lose proper alignment when attempting to lift the body. Avoid these common mistakes to make your practice safer and more effective.
1. Shrugging the Shoulders
A common mistake is allowing the shoulders to move toward the ears while trying to lift the body. This creates unnecessary tension around the neck and upper shoulders.
Instead, keep the neck relaxed and actively press the floor away through the palms while maintaining space between the shoulders and ears.
2. Bending the Wrists Excessively
The wrists carry significant weight in this pose. Collapsing into the wrists can create unnecessary pressure and discomfort.
Spread the fingers, distribute the weight across the palms and fingers, and keep the hands firmly grounded.
3. Holding the Breath
Some practitioners instinctively hold their breath during the lifting phase. This can increase tension and make it harder to maintain control.
Keep breathing steadily. If you cannot breathe comfortably, lower the body and take a rest.
4. Forcing the Lotus Position
Do not force the feet into full Lotus simply to perform the pose. Lotus requires adequate hip mobility, and forcing the position can place excessive stress on the knees.
If Lotus is uncomfortable, use Half Lotus, a cross-legged position, or another modification instead. Lotus-related practices should develop gradually rather than through force.
5. Using Momentum to Lift
Swinging the body aggressively or jumping into the lift reduces control and can increase stress on the wrists and shoulders. Focus on pressing down through the hands and engaging the core rather than relying on momentum.
6. Trying to Hold the Pose Too Long
A long hold is not necessarily a better practice. If your shoulders collapse, breathing becomes strained, or your wrists begin to hurt, come down and rest.
Precautions to Utthita Padmasana or Tulasana/Tolasana
Utthita Padmasana is a demanding balancing posture and should be approached progressively. The existing article already advises against the pose with knee, wrist, shoulder, and hip problems; the precautions can be expanded as follows.
Knee Injury:
Avoid full Lotus-based Utthita Padmasana if you have a current knee injury, significant knee pain, or have recently undergone knee surgery. Never force the knee downward to achieve Lotus.
Ankle Injury:
People recovering from an ankle sprain, ligament injury, or other ankle problem should avoid the full posture until cleared by an appropriate healthcare professional. Lotus places the ankles in a demanding position.
Wrist Injury:
Because the hands support the body’s weight, practitioners with wrist pain, an active wrist injury or recent wrist surgery should avoid the pose or practise only with professional guidance.
Shoulder Injury:
Avoid the posture if you have an acute shoulder injury or significant shoulder pain. The shoulders must support and stabilize the body during the lift.
High Blood Pressure:
If you have high blood pressure, speak with your doctor or qualified yoga professional before practising this demanding arm balance. Avoid straining, breath-holding or prolonged holds, particularly if your blood pressure is not well controlled.
Pregnancy:
Pregnant practitioners should not attempt the full Lotus-based arm balance without individualized guidance from a qualified prenatal yoga professional and their healthcare provider. As pregnancy progresses, balance, joint stability, and comfort can change, so gentler alternatives are generally more appropriate.
Hip Problems:
Those with hip pain, significant hip mobility restrictions, or recent hip surgery should avoid forcing the Lotus position. Choose a comfortable seated variation instead.
Stop if You Feel Sharp Pain:
Muscular effort and mild stretching sensations can occur during yoga, but sharp, pinching, or sudden joint pain is not something to push through. Come out of the pose and choose an easier variation.
Muscles Worked in Utthita Padmasana
Utthita Padmasana is primarily an upper-body and core-strengthening balance pose. Because the entire body is lifted using the hands, several muscle groups work together to maintain stability.
Major muscles involved include:
- Triceps: Help straighten and stabilize the elbows.
- Deltoids: Support the shoulders while the body is elevated.
- Pectoral muscles: Assist with upper-body stabilization.
- Wrist and forearm muscles: Support the body’s weight through the palms.
- Rectus abdominis: Helps maintain trunk stability.
- Transverse abdominis: Provides deep core support and compression.
- Obliques: Help control the torso and maintain balance.
- Hip flexors: Assist in keeping the legs elevated.
- Gluteal muscles: Help stabilize the pelvis.
- Thigh muscles: Maintain the Lotus or modified leg position.
The pose therefore combines arm strength, core control, hip mobility and balance rather than working only one muscle group.
Take a slow inhalation before and during the preparation, lengthening the spine and creating space through the chest. As you press the palms into the floor and lift the body, continue breathing naturally.
A useful approach is to inhale to prepare, exhale gently as you engage the core and lift, and then continue with slow natural breathing while holding the pose.
How Long Should You Hold Utthita Padmasana?
For most practitioners, quality is more important than holding the pose for a long time. Instead of trying to remain elevated for 60–90 seconds, beginners can start with shorter, controlled holds.
Benefits of Utthita Padmasana or Tulasana/Tolasana
- With regular practice, your arms, palms, and wrists all become stronger
- The practice of Utthita Padmasana or Tulasana/Tolasana is also helpful in reducing stomach fat. This is a good Yoga to Reduce Belly Fat.
- It helps maintain balance in your body
- It’s also helpful in removing knee pain
- This yoga pose keeps your digestive system working; people who have constipation problems should do this posture
- It strengthens the vertebral bones, causing the muscles of the body to be flexible
- Swing Pose relieves stress and keeps the mind calm
- If for some reason you have swelling, tightness, or light pain, then you get relief from doing this posture regularly
FAQs:
Q. What Are The Benefits Of Utthita Padmasana?
A. Utthita Padmasana is a solid and quiet posture which can require some time on your part to get right. It is significant that you free your psyche of everything being equal and keep up internal quietness.
Q. Who Should Not Do Utthita Padmasana?
A. In the event that you have a shoulder or wrist injury, you should not perform this asana. It is additionally better to stay away from this asana on the off chance that you are experiencing any sort of knee or lower leg wounds. Individuals having tight hips or thighs ought not to perform Utthita Padmasana.
Q. How Long Can One Sit In Utthita Padmasana?
A. Take the same number of squares or covers as you need under your hips to have the option to sit in the stance for 5-10 minutes outside of your training. After some time, you can diminish the height of the covers as the thighs extend and unwind.
Q. What Are The Steps Of Utthita Padmasana?
A. In the early phases, you may feel some distress and trouble getting into this posture in the correct way. So, see here for more about the steps of Utthita Padmasana.
Q. Is Utthita Padmasana suitable for beginners?
A. Full Utthita Padmasana is generally challenging for beginners because it combines Lotus with an arm balance. Beginners can first practise a cross-legged lift, Half Lotus, or use yoga blocks under the hands to gradually develop the required strength and coordination.
Q. Is Tolasana hard?
A. Tolasana is an intermediate-to-advanced pose that requires good arm, wrist, shoulder, core strength, and hip flexibility.
Q. Can I do Tolasana without full Lotus?
A. Yes, beginners can practise Tolasana with a cross-legged or Half Lotus position instead of full Lotus.
Q. How long to hold Tolasana?
A. Hold Tolasana for about 10–30 seconds and gradually build up to 3 rounds as your strength improves.
Q. Tolasana vs Lolasana?
A. Tolasana is usually performed with the legs in Lotus, while Lolasana involves drawing the legs toward the chest without Lotus.
Q. Which muscles does Tolasana work?
A. Tolasana primarily works the arms, wrists, shoulders, core, hip flexors, thighs, and abdominal muscles.
Q. Can beginners do Tolasana?
A. Beginners can practise modified versions using a cross-legged position or yoga blocks before attempting the full pose.
