Strength Training · Calisthenics · Yoga
Scale Pose
Scale Pose is a seated arm balance in which you press through your hands to lift your hips and crossed legs off the floor. It trains arm strength, shoulder support, and core control.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit with your legs comfortably crossed.
- Place your palms beside your hips on the floor or on two equal-height yoga blocks.
- Straighten your arms by pressing firmly through your palms.
- Lift your hips off the mat.
- Draw your knees toward your torso until your feet clear the floor.
- Hold your body suspended over your hands.
- Lower yourself gently to a seated position.
Form cues
- Keep shoulders away from your ears.
- Spread your fingers wide.
- Keep breathing throughout the hold.
Common mistakes
- Swinging the legs upwardUse a shorter hold with your toes lightly supported rather than momentum to get airborne.
- Leaning to one sideKeep your torso centered between your hands so both palms carry even pressure.
- Hands too far forwardMove your hands closer to the sides of your hips so you can lift without tipping backward.
Safety
Supporting your body weight on extended wrists can strain the wrists or shoulders, especially as you fatigue. Forcing a lotus leg position can stress the knees.
- Prepare your wrists with gentle movements and brief, partial-weight presses before attempting the full hold.
- Use blocks on their lowest stable height on a nonslip surface.
- End the hold when your elbows begin to buckle or you lose control of the descent.
- Use lotus only if you can enter it comfortably without pulling your feet into place.
If you have wrist, shoulder, hip, or knee pain, use a feet-supported version or ask a physiotherapist about an appropriate alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 5–15 seconds
- Rest
- 45 sec
Start at the lower end of the range with a version you can hold steadily.