Scale Pose anatomy
Scale Pose · Tolasana · Tư thế cái cân
Scale Pose mainly works triceps brachii, latissimus dorsi, trapezius, pectoralis minor; it stretches gluteus medius, quadriceps, adductors, tibialis anterior; serratus anterior, deltoid, rotator cuff stabilize.
Opening the 3D model…
Sit in Lotus, left leg on top, and place your hands on the floor beside the hips, fingers pointing forward. Press the floor to straighten the elbows, engage the abdominals and lift the hips and crossed legs off the floor, the trunk leaning slightly forward with the back gently rounded. On the 3D model the straight arms are shorter than the shoulder height in seated Lotus, so the trunk has to lean about 25° forward and round a little before the hips can lift; students with short arms often need blocks under the hands too. The triceps, shoulder depressors, abdominals and hip flexors work hard. The pose needs enough hip opening to sit in Lotus safely without twisting the knees.
Muscles in this pose
Working (contracting): Triceps brachii, Latissimus dorsi, Trapezius, Pectoralis minor, Wrist flexors, Rectus abdominis, Transversus abdominis, Iliopsoas
Stretching: Gluteus medius, Quadriceps, Adductors, Tibialis anterior, Erector spinae
Stabilizing: Serratus anterior, Deltoid, Rotator cuff
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Straightens the elbows and presses the floor
- Latissimus dorsi · Working (contracting): Draws the shoulders down, lifting the trunk
- Trapezius · Working (contracting): Lower fibers draw the shoulders down, away from the ears
- Pectoralis minor · Working (contracting): Helps draw the shoulder blades down
- Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
- Rectus abdominis · Working (contracting): Engages and curls the trunk slightly to lift the hips
- Iliopsoas · Working (contracting): Draws the knees toward the chest, lifting the legs
- Gluteus medius · Stretching: Front fibers stretch in the deep external rotation of Lotus
- Quadriceps · Stretching: Knees fully bent
- Tibialis anterior · Stretching: Feet pointed, resting on the thighs
- Erector spinae · Stretching: Lengthens as the back rounds slightly to lift the hips
- Serratus anterior · Stabilizing: Holds the shoulder blades against the ribs
Practice cues
- Only take Lotus if the hips allow it and the knees feel no pain
- Press the floor firmly and draw the shoulders down away from the ears
- Engage the belly and draw the knees toward the chest to lift the legs
- Hold for a few breaths, then lower gently
Benefits
- May help build strength in the wrists, arms and shoulders
- Strengthens the abdominals and hip flexors
- Builds endurance and focus
Cautions / contraindications
- Avoid with a knee, ankle or hip injury, or knee pain in Lotus
- Avoid with a wrist or shoulder injury
- Avoid during pregnancy
Easier variations
- Sit cross-legged instead of Lotus and place the hands on blocks
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Firefly Pose Tittibhasana
- Crow Pose Bakasana
- Shoulder-Pressing Pose Bhujapidasana
- One-Legged Crow Pose Eka Pada Bakasana
- Sage Koundinya Pose II Eka Pada Koundinyasana II
- Eight-Angle Pose Astavakrasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)