Tolasana
Tolasana a.k.a “lifted lotus pose” is a test of core strength and works your arms and shoulders.
How to get into the position
The above photograph is of a variation to Tolasana, which shall be discussed here.
Sit on the floor with your legs slightly apart and in front of you. Keep your spine straight and place your right palm flat on the floor in between your legs. Then take your right foot with your left hand (keeping your right palm flat to the floor in front of you) and bring your right heal towards your chest - folding the foot on your left thigh in the crease of your left hip (so your heal faces your own face).
Then, inhale and place your left palm flat on the floor and bend your left knee, crossing your left ankle over the top of your right shin to complete the lotus position.
Finally, exhale and push up, sucking your belly in towards your spine and engaging your core muscles, until your legs and glutes come off the ground.
Hold the position for five full breaths. On the inhalation, open your chest by moving your shoulders away from your ears and press your palms. On the exhalation, shift your weight forward slightly. Ensure you fix your vision on a point on the floor just ahead of you to maintain balance and to keep your neck elongated and avoid collapse of the same.
Benefits
Tolasana:
Strengthens the biceps, triceps, quadriceps and your waist
Promotes abdominal control
Activates the Solar Plexus (Manipura Chakra)
Contraindications
Avoid this posture if you have issues with your shoulders or wrists.