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Scale Pose

Scale pose lifts the whole lotus-bound body off the ground with the palms pressing down beside the hips, the legs staying crossed in lotus like a suspended scale pan. It is the lotus version of pendant and a benchmark of scapular depression and core control. Requires an easy full lotus; use a simple cross-legged tuck if the knees object.

Equipment
Body Weight
Body part
Abs, Shoulder
Type
Balance, Strength, Yoga
Browse by movement
Core Brace
Muscles worked
Target
Latissimus Dorsi, Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Secondary
Deltoid Anterior, Trapezius Lower, Lower Rectus Abdominals, Upper Rectus Abdominals
Tertiary
Pectoralis Major Sternocostal, Rectus Femoris, Extensors, Brachioradialis

How to do it

  1. 1

    Warm the wrists and settle into a comfortable full lotus, or a simple cross-legged fold if lotus is not available.

  2. 2

    Place the palms flat on the mat just beside the hips and spread the fingers.

  3. 3

    Straighten the arms and press the shoulders down away from the ears.

  4. 4

    Draw the navel in and round the lower back slightly to lighten the load.

  5. 5

    Push the floor away and lift the crossed legs and seat off the mat, hovering the whole body.

  6. 6

    Hold with steady breath, lower with control, and switch the lotus or leg cross before repeating.

Tips

  • Drive the hands down and slightly back to fire the lats and lower traps that lift you.
  • Hollow the belly and lift the front hip bones to raise the legs rather than yanking with the arms alone.
  • Elevate the hands on blocks if your torso is long relative to your arms, and keep the knees pain-free.

Variations

Common mistakes

  • The legs stay loosely crossed instead of locked in lotus or a tight fold, so the whole lower body swings instead of lifting as one unit.
  • Once the palms are down, the hands walk slightly forward of the hips instead of staying beside them, angling the press away from vertical.
  • The lower back rounds too much, folding the chest toward the knees instead of keeping a slight, controlled hollow.
  • Always crossing the same leg on top instead of switching each time, so one hip and knee get all the practice and the other side falls behind.
  • The shoulders shrug up toward the ears under load instead of pressing down and back, cutting off the lat and lower-trap drive that creates the lift.

Frequently asked

What is a sensible starting dose for scale pose and what should I master first?
A few brief lifts of a second or two per session, alternating which leg crosses on top, is plenty while you are building the press. Before attempting scale, you should hold a comfortable full lotus or tight cross-legged fold and already be able to lift briefly in pendant pose.
How do I make scale pose easier or harder?
To make it easier, cross the legs loosely instead of using full lotus, and place your hands on blocks to shorten the lift. To make it harder, hold the float for several breaths or move from full lotus into scale without any block assistance.
What does scale pose train and when is it a poor choice?
It is the lotus variation of pendant, a benchmark of scapular depression and core control for practitioners who already sit comfortably in lotus. It is a poor choice for anyone whose knees are not pain-free in a crossed-leg or lotus position, since the entire pose depends on that base.

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