Scale Pose

Instructions

1. 1Begin in a comfortable seated cross-legged position, placing your hands flat on the mat beside your hips.
2. 2Spread your fingers wide and press firmly through the entire surface of each palm.
3. 3On an inhale, engage your core, draw your belly in and up, and tuck your tailbone slightly.
4. 4Press into your hands and lift your hips and legs completely off the floor, suspending your body weight.
5. 5Keep your shoulders pressing down away from your ears and your gaze forward.
6. 6Hold for 2–5 breaths, lower with control on an exhale, and repeat up to three times.

Contraindications & precautions

• ⚠Wrist injury or carpal tunnel syndrome — full body weight on extended wrists can cause acute pain or further compression; avoid or use yoga blocks under the palms.
• ⚠Shoulder impingement or rotator cuff tear — the upward pressing action loads the shoulder joint significantly; skip this pose during active shoulder rehabilitation.
• ⚠Weak or recovering core muscles — without sufficient core engagement, the lower back compensates under load; build foundational core strength with plank variations first.