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How to do Tolasana (Scale Pose) and What are its Benefits
तॊलासन क
े संतुलन भें लटकते रृए अऩनी कलाई, हाथ औय ऩेट कॊ भजफूत कयें।
क
ै से करें तॊलासन (स्क
े ल पॊज़) और क्या हैं इसक
े फायदे
तुलसाना / तॊलासन (स्क
े ल भुद्रा), शेष भुद्रा, डॊलासाना (स्विंग ऩॊज) मा उददता ऩद्मासन (उठा रृआ लॊटस ऩॊज) एक
आसन है। संस्क
ृ त भें तॊलासन: तॊला - संतुलन, आसन - भुद्रा; उच्चायण क
े रूऩ भें toe-LAHS-anna। इस आसन कॊ
तॊला (अथथ स्क
े ल) से इसका नाभ मभलता है क्योंकक मह स्क
े ल मा फैलेंस से मभलता जुलता है। अंग्रेजी भें इसकॊ स्क
े ल
ऩॊज मा स्विंग ऩॊज मा एललवेटेड लॊटस ऩॊज़ मा ललफ्टेड मॊगा ऩॊज़ क
े रूऩ भें बी जाना जाता है। मह शयीय भें हदिमों
औय भांसऩेलशमों कॊ उन्नत कयने क
े ललए बी जाना जाता है।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
इस आसन का अभ्यास कयने से ऩहले आऩ अऩने ऩेट औय आंतों कॊ खाली यखना सुमनश्चित कयें मा आसन कॊ कयने
से कभ से कभ चाय से छह घंटे ऩहले अऩना बॊजन कयें ताकक आऩका बॊजन ऩच जाए औय अभ्यास क
े दोयान खचथ
कयने क
े ललए ऩमाथप्त ऊजाथ हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेककन अगय आऩ मह सुफह
नहीं कय सकते हैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक है।
स्तर: इंटयभीदडएट
शैली: हठ मॊग
अवधि: 30 से 60 सेक
ं ड
पुनरावृत्ति: कॊई नहीं
स्ट्रेच: आर्म्थ, जांघ, हैभस्ट्रंग
मजबूती: हथथमाय, क
ं धे, ऩेट, क
ू ल्हों, ऩीठ, कलाई
2. क
ै से करें तॊलासन (स्क
े ल पॊज़)
1. इस आसन कॊ अऩनी चटाई ऩय क्रॉस लेग ककए रृए फैठकय आसन कॊ शुरू कयें। सुमनश्चित कयें कक आऩक
े क
ू ल्हे
आऩक
े घुटनों से अमधक उचाई ऩय हॊ ताकक आऩ आसानी से लॊटस ऩॊज़ भें ऩरयवथतित हॊ सक
ें ।
2. इसक
े ललए, आऩकॊ एक ऩैय की जांघों क
े ऊऩय दूसये ऩैय कॊ ऩाय कयने की जरूयत है, जैसे कक ऩैय की एडी क
ू ल्हे क
े
जॊड कॊ छ
ू ती है। आऩकॊ तलवे औय टखने क
े भाध्यभ से ऩैय कॊ लंफा कयने की आवश्यकता है। अफ, दूसये ऩैय कॊ दूसयी
जांघ ऩय लाएं , जैसे कक एडी क
ू ल्हे क
े जॊड कॊ छ
ू ती है। लेककन सुमनश्चित कयें कक तलवे ऊऩय की तयप भुडा रृआ है।
3. अऩने ऩैयों कॊ फ्लेक्स कयें, औय जैसा कक आऩ कयते हैं, सुमनश्चित कयें कक दॊनों ऩैयों की एदडमों कॊ आऩकी जांघों ऩय
दफाइ गइ है।
4. अऩने हाथों कॊ अऩने क
ू ल्हों क
े ऩास यखें, औय सुमनश्चित कयें कक आऩकी हथेललमों कॊ भजफूती से नीचे दफामा गमा
है। जफ आऩ तैमाय हों, तॊ अऩने मनतंफों कॊ जभीन से उठा लें।
5. लगबग 30-60 सेक
ं ड क
े ललए भुद्रा कॊ कये। दपय, नीचे आओ, औय धीये से भुद्रा कॊ छॊडें। मद्यकऩ आऩकॊ आवश्यक
रूऩ से लॊटस ऩॊज़ भें दूसये ऩैय क
े साथ भुद्रा कॊ दॊहयाना नहीं ऩडता है, सुमनश्चित कयें कक आऩ आसन का अभ्यास कयते
सभम हय फाय ऩैयों कॊ वैकल्पिक कयें।
3. साविाधनयाां और अांतर्विरॊि
1. घुटने भें ददथ मा आथथयाइकटस हॊने ऩय दीवाय क
े सहाया लेकय इस आसन कॊ कयें।
2. गदथन भें ददथ हॊने ऩय इसे नहीं कयना चादहए।
3. क
ं धे भें इजा मा ददथ हॊने ऩय मह आसन ना कये।
4. ह्रदम औय हाई ब्लड प्रेशय क
े भयीज मे आसन ना कयें।
5. जीनकॊ हिी भें चॊट मा ऩीडा हॊने ऩय मे आसन न कयें।
6. गंबीय फीभायी हॊने ऩय बी इस कॊ नहीं कयना चादहए।
7. डामरयमा हॊने ऩय इसे नही कयें।
8. शुरुआत भें आसन कॊ मॊग रेनय की देखयेख भें ही कयें।
9. जफ आऩसे संतुलन फनने लगे तॊ आऩ आसानी से मे आसन कय सकते हैं।
10. तुलासन क
े अभ्यास से ऩहले डॉक्टय की सलाह जरूय लें।
4. शुरुआत क
े र्िप्स
मॊग की शुरुआत क
े रूऩ भें, मदद आऩकॊ ऩूणथ ऩद्मासन भें आना कदठन लगता है, तॊ आऩ अधथ ऩद्मासन क
े साथ
तॊलासन का बी अनुबव कय सकते हैं। इस ल्पिथत भें, आऩक
े मनतंफ पशथ से उठ जाएंगे, लेककन आऩक
े मनचले ऩैय औय
फाहयी कऩिंडली की भांसऩेलशमों पशथ से नहीं हटेगी।
5. एडवाांस्ट्ड पॊज़ वहरएशन्स
खखिंचाव कॊ तेज कयने क
े ललए, आऩकॊ ऊसस्ि कॊ इस तयह खींचना चादहए कक वे आऩकी यीढ़ क
े साथ धड क
े भूल भें
हों।
6. तॊलासन (स्क
े ल पॊज़) क
े लाभ
1. हाथों औय क
ं धों की ताकत कॊ फढ़ता है।
2. मह आऩकी ऩाचन तंत्र कॊ सुधायता है।
3. मह कॊय औय ऩेट की भांसऩेलशमों कॊ सख्त फनाने भें भददगाय साबफत हॊता है।
4. मह आऩकॊ लसक्स ऩैक एब्स फनाने भें भदद कयता है।
5. शयीय भें चेतना औय संतुलन की वृमि कयता है।
6. मह आऩक
े फाइसेप्स, राइसेप्स कॊ बी टॊन कयता है।
7. हाथों की भांसऩेशी कॊ टॊन कयता है।
8. भूलाफंध आसन क
े साथ तुलासन कयने ऩय आत्मकवश्वास फढ़ता है।
9. उदिमान फंधासन क
े साथ तुलासन कयने ऩय इयादे भजफूत हॊते हैं।
10.आत्मकवश्वास फढ़ने क
े ललए घंटों तक भेदडटेशन भें फैठने भें भदद कयता है।
11. छात्रों भें एकाग्रता फढ़ाने क
े ललए इस आसन का इस्तेभाल कयते है।
12.मह आसन भूलाधाय चक्र, वामधष्ठान चक्र, भणणऩूय चक्र कॊ जाग्रत कयता है।
13.शयीय भें संतुलन लाकय हामनकायक कवषालु कॊ शयीय से फाहय मनकालता है।
14.शयीय भें ल्पियता की बावना की वृमि कयता है।
15.लचिंता, व्यग्रता, तनाव आदद सभस्या कॊ दूय कयने भें भदद कयता है।
16.शयीय औय भन कॊ शांत कयने भें भदद कयता है।
7. तॊलासन (स्क
े ल पॊज़) क
े पीछे का र्वज्ञान
मह आसन एक शांत औय भजफूत भुद्रा है लजसक
े ललए धैमथ औय दृढ़ता दॊनों की आवश्यकता हॊती है। आऩकॊ मह
सुमनश्चित कयने की आवश्यकता है कक आऩ अऩने ददभाग कॊ शांत औय कवचायों से भुक्त यखें। आऩकी सांसों कॊ बी ल्पिय
हॊना चादहए। जफ आऩका भन अशांत मा कवचललत यहता है तॊ मह आसन कॊ ककमा जाना चादहए। दपय, जैसे-जैसे आऩ
अऩने आऩकॊ ऊऩय उठाने क
े ललए शमक्त प्राप्त कयेंगे, आऩकॊ अऩने भन, शयीय औय आत्मा क
े फीचका संतुलन बी प्राप्त
हॊगा।
8. प्रारांधभक पॊज़
अधथ भत्स्येन्द्रासन
फि कॊणासन
गरुडासन
जानु शीषाथसन
ऩद्मासन
वीयासन
9. फॉल-अप पॊज़
क
ु क्क
ु टासन
अफ जफ आऩ जानते हैं कक तॊलासन जीवन सही संतुलन फनाने क
े ललए है। जफ तक आऩ उस अमधकाय कॊ प्राप्त नहीं
कय लेते, तफ तक अऩनी आत्मा, भन औय शयीय क
े फीच संतुलन का ऩता लगाने क
े ललए इस आसन का उऩमॊग कयें।

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  • 1. How to do Tolasana (Scale Pose) and What are its Benefits तॊलासन क े संतुलन भें लटकते रृए अऩनी कलाई, हाथ औय ऩेट कॊ भजफूत कयें। क ै से करें तॊलासन (स्क े ल पॊज़) और क्या हैं इसक े फायदे तुलसाना / तॊलासन (स्क े ल भुद्रा), शेष भुद्रा, डॊलासाना (स्विंग ऩॊज) मा उददता ऩद्मासन (उठा रृआ लॊटस ऩॊज) एक आसन है। संस्क ृ त भें तॊलासन: तॊला - संतुलन, आसन - भुद्रा; उच्चायण क े रूऩ भें toe-LAHS-anna। इस आसन कॊ तॊला (अथथ स्क े ल) से इसका नाभ मभलता है क्योंकक मह स्क े ल मा फैलेंस से मभलता जुलता है। अंग्रेजी भें इसकॊ स्क े ल ऩॊज मा स्विंग ऩॊज मा एललवेटेड लॊटस ऩॊज़ मा ललफ्टेड मॊगा ऩॊज़ क े रूऩ भें बी जाना जाता है। मह शयीय भें हदिमों औय भांसऩेलशमों कॊ उन्नत कयने क े ललए बी जाना जाता है। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए इस आसन का अभ्यास कयने से ऩहले आऩ अऩने ऩेट औय आंतों कॊ खाली यखना सुमनश्चित कयें मा आसन कॊ कयने से कभ से कभ चाय से छह घंटे ऩहले अऩना बॊजन कयें ताकक आऩका बॊजन ऩच जाए औय अभ्यास क े दोयान खचथ कयने क े ललए ऩमाथप्त ऊजाथ हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेककन अगय आऩ मह सुफह नहीं कय सकते हैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक है। स्तर: इंटयभीदडएट शैली: हठ मॊग अवधि: 30 से 60 सेक ं ड पुनरावृत्ति: कॊई नहीं स्ट्रेच: आर्म्थ, जांघ, हैभस्ट्रंग मजबूती: हथथमाय, क ं धे, ऩेट, क ू ल्हों, ऩीठ, कलाई 2. क ै से करें तॊलासन (स्क े ल पॊज़) 1. इस आसन कॊ अऩनी चटाई ऩय क्रॉस लेग ककए रृए फैठकय आसन कॊ शुरू कयें। सुमनश्चित कयें कक आऩक े क ू ल्हे आऩक े घुटनों से अमधक उचाई ऩय हॊ ताकक आऩ आसानी से लॊटस ऩॊज़ भें ऩरयवथतित हॊ सक ें । 2. इसक े ललए, आऩकॊ एक ऩैय की जांघों क े ऊऩय दूसये ऩैय कॊ ऩाय कयने की जरूयत है, जैसे कक ऩैय की एडी क ू ल्हे क े जॊड कॊ छ ू ती है। आऩकॊ तलवे औय टखने क े भाध्यभ से ऩैय कॊ लंफा कयने की आवश्यकता है। अफ, दूसये ऩैय कॊ दूसयी जांघ ऩय लाएं , जैसे कक एडी क ू ल्हे क े जॊड कॊ छ ू ती है। लेककन सुमनश्चित कयें कक तलवे ऊऩय की तयप भुडा रृआ है। 3. अऩने ऩैयों कॊ फ्लेक्स कयें, औय जैसा कक आऩ कयते हैं, सुमनश्चित कयें कक दॊनों ऩैयों की एदडमों कॊ आऩकी जांघों ऩय दफाइ गइ है। 4. अऩने हाथों कॊ अऩने क ू ल्हों क े ऩास यखें, औय सुमनश्चित कयें कक आऩकी हथेललमों कॊ भजफूती से नीचे दफामा गमा है। जफ आऩ तैमाय हों, तॊ अऩने मनतंफों कॊ जभीन से उठा लें।
  • 2. 5. लगबग 30-60 सेक ं ड क े ललए भुद्रा कॊ कये। दपय, नीचे आओ, औय धीये से भुद्रा कॊ छॊडें। मद्यकऩ आऩकॊ आवश्यक रूऩ से लॊटस ऩॊज़ भें दूसये ऩैय क े साथ भुद्रा कॊ दॊहयाना नहीं ऩडता है, सुमनश्चित कयें कक आऩ आसन का अभ्यास कयते सभम हय फाय ऩैयों कॊ वैकल्पिक कयें। 3. साविाधनयाां और अांतर्विरॊि 1. घुटने भें ददथ मा आथथयाइकटस हॊने ऩय दीवाय क े सहाया लेकय इस आसन कॊ कयें। 2. गदथन भें ददथ हॊने ऩय इसे नहीं कयना चादहए। 3. क ं धे भें इजा मा ददथ हॊने ऩय मह आसन ना कये। 4. ह्रदम औय हाई ब्लड प्रेशय क े भयीज मे आसन ना कयें। 5. जीनकॊ हिी भें चॊट मा ऩीडा हॊने ऩय मे आसन न कयें। 6. गंबीय फीभायी हॊने ऩय बी इस कॊ नहीं कयना चादहए। 7. डामरयमा हॊने ऩय इसे नही कयें। 8. शुरुआत भें आसन कॊ मॊग रेनय की देखयेख भें ही कयें। 9. जफ आऩसे संतुलन फनने लगे तॊ आऩ आसानी से मे आसन कय सकते हैं। 10. तुलासन क े अभ्यास से ऩहले डॉक्टय की सलाह जरूय लें। 4. शुरुआत क े र्िप्स मॊग की शुरुआत क े रूऩ भें, मदद आऩकॊ ऩूणथ ऩद्मासन भें आना कदठन लगता है, तॊ आऩ अधथ ऩद्मासन क े साथ तॊलासन का बी अनुबव कय सकते हैं। इस ल्पिथत भें, आऩक े मनतंफ पशथ से उठ जाएंगे, लेककन आऩक े मनचले ऩैय औय फाहयी कऩिंडली की भांसऩेलशमों पशथ से नहीं हटेगी। 5. एडवाांस्ट्ड पॊज़ वहरएशन्स खखिंचाव कॊ तेज कयने क े ललए, आऩकॊ ऊसस्ि कॊ इस तयह खींचना चादहए कक वे आऩकी यीढ़ क े साथ धड क े भूल भें हों। 6. तॊलासन (स्क े ल पॊज़) क े लाभ 1. हाथों औय क ं धों की ताकत कॊ फढ़ता है। 2. मह आऩकी ऩाचन तंत्र कॊ सुधायता है। 3. मह कॊय औय ऩेट की भांसऩेलशमों कॊ सख्त फनाने भें भददगाय साबफत हॊता है। 4. मह आऩकॊ लसक्स ऩैक एब्स फनाने भें भदद कयता है। 5. शयीय भें चेतना औय संतुलन की वृमि कयता है। 6. मह आऩक े फाइसेप्स, राइसेप्स कॊ बी टॊन कयता है। 7. हाथों की भांसऩेशी कॊ टॊन कयता है। 8. भूलाफंध आसन क े साथ तुलासन कयने ऩय आत्मकवश्वास फढ़ता है। 9. उदिमान फंधासन क े साथ तुलासन कयने ऩय इयादे भजफूत हॊते हैं। 10.आत्मकवश्वास फढ़ने क े ललए घंटों तक भेदडटेशन भें फैठने भें भदद कयता है। 11. छात्रों भें एकाग्रता फढ़ाने क े ललए इस आसन का इस्तेभाल कयते है। 12.मह आसन भूलाधाय चक्र, वामधष्ठान चक्र, भणणऩूय चक्र कॊ जाग्रत कयता है। 13.शयीय भें संतुलन लाकय हामनकायक कवषालु कॊ शयीय से फाहय मनकालता है। 14.शयीय भें ल्पियता की बावना की वृमि कयता है। 15.लचिंता, व्यग्रता, तनाव आदद सभस्या कॊ दूय कयने भें भदद कयता है। 16.शयीय औय भन कॊ शांत कयने भें भदद कयता है। 7. तॊलासन (स्क े ल पॊज़) क े पीछे का र्वज्ञान मह आसन एक शांत औय भजफूत भुद्रा है लजसक े ललए धैमथ औय दृढ़ता दॊनों की आवश्यकता हॊती है। आऩकॊ मह सुमनश्चित कयने की आवश्यकता है कक आऩ अऩने ददभाग कॊ शांत औय कवचायों से भुक्त यखें। आऩकी सांसों कॊ बी ल्पिय
  • 3. हॊना चादहए। जफ आऩका भन अशांत मा कवचललत यहता है तॊ मह आसन कॊ ककमा जाना चादहए। दपय, जैसे-जैसे आऩ अऩने आऩकॊ ऊऩय उठाने क े ललए शमक्त प्राप्त कयेंगे, आऩकॊ अऩने भन, शयीय औय आत्मा क े फीचका संतुलन बी प्राप्त हॊगा। 8. प्रारांधभक पॊज़ अधथ भत्स्येन्द्रासन फि कॊणासन गरुडासन जानु शीषाथसन ऩद्मासन वीयासन 9. फॉल-अप पॊज़ क ु क्क ु टासन अफ जफ आऩ जानते हैं कक तॊलासन जीवन सही संतुलन फनाने क े ललए है। जफ तक आऩ उस अमधकाय कॊ प्राप्त नहीं कय लेते, तफ तक अऩनी आत्मा, भन औय शयीय क े फीच संतुलन का ऩता लगाने क े ललए इस आसन का उऩमॊग कयें।