toh-LAHS-ah-nah
An advanced arm balance performed from Lotus Pose, where the entire body is lifted off the floor by pressing into the hands. It cultivates immense upper body and core strength, internal heat, and a powerful sense of lightness and control.
Enter Lotus Pose, place hands beside hips.
Press hands down, engage core, lift entire body.
Maintain balance and a steady breath.
Establish a stable and comfortable Lotus Pose before attempting the lift.
Place hands firmly on the floor or blocks beside your hips, fingers spread wide.
Engage your core deeply, drawing the navel toward the spine to initiate the lift.
Keep your arms strong and straight, pressing down actively into the floor.
Maintain the integrity of the Lotus, keeping the knees drawn toward the midline.
Strengthens the arms, wrists, shoulders, and core muscles intensely.
Engages the abdominal muscles deeply, stimulating internal organs.
Improves balance and coordination.
Builds powerful concentration, discipline, and self-confidence.
Generates internal heat (tapas) and mental fortitude.
Place blocks under your hands to elevate the floor, providing extra height and making it easier to lift the body in Lotus.
Stand beside the student. Place hands under their hips and gently assist in lifting the pelvis, helping them find the buoyancy.
Ensure the student is actively engaging their core and arms; do not lift them entirely.
Place hands on the student's upper arms or shoulders, cueing them to press down firmly into the floor for the lift.
Avoid pressing on the wrists; focus on the broader arm muscles.
Lift your body.
Cultivate a profound sense of lightness as you elevate the entire physical vessel, defying gravity through focused intention and strength.