Utpluthih – Uprooting

By Prana Yoga | In All Yoga Postures, Arm Balancing, Core Strengthening, Padmasana Group | on April 24, 2014

Utpluthih is also known as tolasana – scales pose



1 Take the legs in to the lotus pose. If this is not possible have them crossed in sukhasana (easy cross leg pose) -it will require much more abdominal strength to lift if the legs are not in full lots.
2. Lengthen the spine and open the shoulders by rolling them back.
3. Place the hands on the floor either side of the hips.
4. Inhale fully, and on the exhale press the hands in to the floor, engage the abdominal muscles and lift the legs and buttocks up.
Start with 5 breaths and gradually increase this with practice
5. On the exhale, slowly lower down to the floor, and unfold your legs


  1. Strengthens Wrists, arms, and abdomen
  2. Improves your lotus, helping with many other postures
  3. Improves balance


  1. Shoulder or wrist injuries.
  2. Also contraindications related to the lotus (padmasana)
  3. Ankle injury
  4. Knee injury
  5. Tight hips or thighs

Look for other postures in our asana directory