Once known as ‘Jhula,’ which means “to swing” in Hindi, the Lolasana pose was part of the Indian gymnastics system and was described as “Light on Exercise.”
Mysore Palace’s yoga teacher, T. Krishnamacharya completely revamped this pose making it a challenging Asana that is now practiced by intermediate to advanced yogis all around the world.
Pendant Pose (Lolasana)
The pendant pose is a difficult pose that involves performing arm bends and other movements that improve balance on your arms. The word Lolasana is translated from Sanskrit to mean to be as fickle, dangling, or trembling.
Pendant Pose Directions:
Start by kneeling on the floor with your ankles crossed over each other. Allow your buttocks to rest in the cradle of your heels and place your hands beside your folded legs. If you find it difficult to reach the floor, add comfort by using blocks beside you and place your hands on those blocks.
As you slowly put pressure on your hands, exhale to lean forward. Curve your back and shoulder blades, pressing your shoulders towards the floor. This will allow you to raise your legs off the ground and stay suspended in the air.
Stay suspended for about 15 – 20 seconds at a time and as you become more comfortable and confident with this pose, try to lengthen the amount of time you can stay suspended in the air for. You will go from balancing in a wobbly manner to staying in your place more confidently.
Return to the starting position and pause for a couple of minutes. Repeat the process.
Benefits of Pendant Pose:
Practicing the pendant pose goes beyond just promoting strength in the arms and core.
Added health benefits of Lolasana include the following:
- Strengthens the wrists, arms, shoulders, chest and upper back
- Keeps the core engaged and strengthens the abdominal muscles
- Develops strong back muscles that help your back in lifting your legs into the pose
- Improves strength in the ankles and legs
- Improves balance
- Enhances concentration
Pendant Pose Precautions:
If you are recovering from any injuries or suffer from any chronic conditions, it is important to consult your doctor before engaging in any forms of exercise, including strenuous yoga poses.
Some precautions to take before practicing the pendant pose:
- Do not eat a large meal before doing this Asana as it can increase the difficulty of the pose.
- Individuals who suffer from any injuries on the wrist, elbow, or shoulder should avoid this pose until the injury is completely healed.
- Pregnant women should avoid this pose.
- Individuals who suffer from high blood pressure or hypertension must avoid this pose.
A few tips to keep in mind as you start to practice Lolasana pose as a beginner:
- Start slowly and do not rush the pose.
- Avoid struggling to get your body in the correct pose the first time you practice the pendant pose.
- Be patient. It’s completely okay if you don’t get it right the first time.
- The trick to practicing Lolasana is to pull the navel inwards while raising the legs.
Updated by Siya Rajan on 06/13/2018
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Rosen, R. (2007, October 03). Want Cut Arms? Try Pendant Pose. Retrieved from https://www.yogajournal.com/practice/pendant-pose