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Also known as: Lifted scale pose, Utpluthih, Tolasana.

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Technique

  1. From a seated position with legs in front of you, bring your legs into Lotus, right leg first.
  2. Place your hands on each side of the tights.
  3. Lift up and bring the legs to the chest. This requires a lot of core compression.

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Form tips

  • Place the wrist in line with the shoulders
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Serratus anterior
  • Chest

Secondary

  • Forearms
  • Pelvis
  • Quadriceps
  • Abs
  • Obliques
  • Hip adductors
Flexibility

Secondary

  • Glutes
  • Pelvis
  • Hamstrings
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Elbowextension
Shoulderdepressionextension backward
trains stretches

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Regressions

e0xk

Lotus

Intermediate
e18w

Lotus L-sit

Intermediate
e18v

Rooster Pose

Advanced
e19h

Block-assisted Lotus L-sit

Novice
e0xl

Half lotus

Novice
e0vk

Supported half lotus

Beginner
e0v7

Lotus fish pose

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.