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 such a posture that has a handful number of benefits on our health. When the man does this asana, then 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.
What Does It Mean By Utthita Padmasana or Tulasana/Tolasana?
Everything You Need To Know
- 1 What Does It Mean By Utthita Padmasana or Tulasana/Tolasana?
- 2 Preparatory Poses of Utthita Padmasana or Tulasana/Tolasana
- 3 Method of doing Utthita Padmasana or Tulasana/Tolasana
- 4 Beginner’s Tips:
- 5 Follow-Up Poses of Utthita Padmasana or Tulasana/Tolasana
- 6 Precautions to Utthita Padmasana or Tulasana/Tolasana
- 7 Benefits of Utthita Padmasana or Tulasana/Tolasana
Utthita Padmasana is composed of three Sanskrit language words.
Where 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 is also known as Tulasana or Tolasana in Sanskrit, which means Balance Pose or Scale Pose. Utthita Padmasana is called Raised Lotus Pose in English. Let’s now check out the steps, benefits, precautions and so many more of Utthita Padmasana in this article below.
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
- At first, sit in Dandasana or Staff Pose
- Inhaling, Lengthen your spinal cord and pressing the ground with your hands
- Take the breath in and lift your right leg and bring the right foot on the left thigh
- And then do the same with the other leg
- You are now in Padmasana or Lotus Pose.
- Turn both hands back on the ground, and pressing the ground to lift the body up
- The body and your hands should be parallel
- Now you are in the posture of Utthita Padmasana or Tulasana/Tolasana.
- Stay in this posture as long as possible
- It is difficult to stay up late, so do as much as you can, with the help of time you can stay in this asana for up to 60 seconds (do not exceed 90 seconds)
If you are not able to lift yourself above the ground then you can keep 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 and take your hips back and then again raise it. By doing this, the asana becomes a little easier.
Follow-Up Poses of Utthita Padmasana or Tulasana/Tolasana
- Kukkutasana (कुक्कुटासन) or Cockerel Pose, or Rooster Posture
- Shavasana (शवासन) or Corpse Pose
Precautions to Utthita Padmasana or Tulasana/Tolasana
Those who have knee injury in their knees or wounds, should not do this asana
If there is an injury in your wrists, do not do it
Do not do this asana if you have pain on the shoulders or you got hurt
If you have pain in your hips and thighs then do not practice this asana
Don’t put too much emphasis on your physical capacity
Benefits of Utthita Padmasana or Tulasana/Tolasana
- With its 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 makes the balance in your body
- It’s also helpful in removing knee pain
- Raised Lotus Pose keeps your digestive system working, those people who have constipation problem should do this posture
- It strengthens the vertebrae 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