Lolasana (pendant pose) steps, precautions and benefits


An excellent pose to develop strong arms and core, Swinging Pose also Known as Pendant Pose falls into the category of intermediate yoga poses.The Sanskrit name Lolasana is inspired by the swinging movement of the body. Since the body is entirely balanced on the arms, this pose is quite a challenge for its practitioners initially. It is best to take it slow and give your body the time it needs to gain the required strength. The time differs from person to person as we all have a unique body. Gradually with regular practice, the arms become strong enough to hold the weight of the body comfortably.

Athletes and bodybuilders also prefer to practice this pose to strengthen their arms and core. Practicing pendant pose has many other benefits as well. Firstly, learn how to practice it correctly to maintain the right alignment of the body in this posture.

Lolasana = Lol + Asana

Lol = Swinging or dangling

Asana = Posture or comfortable seat

Lolasana (Swinging Pose) steps, precautions and benefits

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Steps to practice Lolasana (pendant pose)

Starting Position: Padmasana (Lotus Pose)

It is very important that you start practicing this pose only when you are capable of retaining Lotus Pose comfortably.

Variation 1

  1. Relax the body in Padmasana.
  2. Place both of your palms on the ground by the side of your thighs.
  3. Take a deep breath; utilizing the strength of your arms, raise the body balancing it solely on your hands.The abdomen must remain tucked in all the time.
  4. Remain in the position for a few seconds without straining the body.
  5. To return, exhale and slowly lower the buttocks first followed by legs on the floor.
  6. Rest in the starting position, counting 3-5 slow, deep and long breaths.
  7. Practice again by interchanging the position of crossed legs.

Practice 2-4 times altering the position of legs.

Variation 2

Start practicing variation 2 when you have become comfortable practicing the above variation.

In this variation instead of remaining in the pose, swing the body backward and forward between the arms. Practice 2-4 times depending upon your strength and capability. Don’t forget changing the position of legs.

Precautions for Lolasana (pendant pose)

  1. Don’t hold or swing the body in the final position for too long in order to protect the arms’ muscles from straining.
  2. Being a strenuous asana, it is not recommended to be practiced by people suffering from back pain, neck pain, prolapse, hernia, high blood pressure or heart disease.
  3. People having a neck injury, weak wrist, wrist injury or weak heart should strictly avoid practicing Lolasana.

Benefits of Lolasana (pendant pose)

  1. Helpful in strengthening the wrists, upper back, arms and shoulders.
  2. Strengthens and massages the abdominal muscles thus improves digestion.
  3. Helpful in giving relief to respiratory problems as it exercises and opens up the chest.
  4. Improves concentration. 
  5. Very beneficial in learning to control and balance one’s body.
  6. Tones the body and helpful in removing excess belly fat.

Stay healthy stay strong and get the best out of life.

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