1 Pose, 100 Breaths

Lifting Lotus, similar to Tolasana

In Ashtanga, the final posture of the sequence before Savasana is Tolasana, Scale Posture. It is executed with the legs in the Lotus position. The hands are on the floor and the lower body is lifted up. Very similar to Lifting Lotus in the Ghosh tradition.

Ideally, Tolasana is held for 100 breaths. That is roughly 5-10 minutes in this powerful, completely focused posture.

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"I sometimes view the entire preceding practice as nothing more than preparation for this last dynamic asana. The unseen depths of Ashtanga Yoga are present within Tolasana. The breath and bandhas exist at our core, hidden beyond the gross manifestations of our practice. These internal energies are addressed when practicing Tolasana. In order to lift the body free from the floor we must engage the bandhas. Once they are in place we are prepared to apply full and powerful ujjayi pranayama. The nervous system has been cleansed, purified and opened from the preceding asana practice. We have created the utmost fertile environment to receive the pranic life-force from the powerful and extended repetition of breath. This is the essence of the final asana, to cleanse and refine our gross body and senses in order to receive subtle awareness of our core identity." (From Ashtanga Yoga, The Practice Manual by David Swenson)