advanced level

• Do not tense the neck
• Shoulders down
• Do not hang on the wrists
• Lift the weight, holding with abdominal muscles and bandhas
• Open the chest, avoid compression
• Direct the pelvis backward
• Rise on the exhale, do not hold the breath
• Push yourself up
• Keep fingers active, middle finger pointing forward

Tolasana strengthens the entire muscular core. Sometimes, anatomical features, such as arm length, can make the pose challenging. In such cases, using blocks as support under the palms is recommended.