Lolasana
लोलासन
Lolasana (Pendant Pose) is a kneeling arm lift where the body swings like a pendant between the hands.
Anatomy Involved
Benefits
- Intense core and arm strength
- Key Ashtanga transition
- Builds lift-off skill
- Prepares for jump-throughs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- Shoulder injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Use blocks under hands for extra height.
Target Areas
Practice Flow
About this Pose
Lolasana (Pendant Pose) is a kneeling arm lift where the body swings like a pendant between the hands.
How to Practice
1. Sit in Vajrasana with ankles crossed.
2. Palms on floor beside the knees.
3. Fingers forward, core engaged.
4. Exhale, press into palms.
5. Lift entire body off the floor — knees toward chest.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Lolasana
What is Lolasana?
Lolasana (Pendant Pose) is a kneeling arm lift where the body swings like a pendant between the hands.
What are the benefits of Lolasana?
Intense core and arm strength. Key Ashtanga transition. Builds lift-off skill. Prepares for jump-throughs.
Who should avoid Lolasana?
Avoid this pose if you have: Wrist injuries, Shoulder injuries.
How many steps are in Lolasana?
Lolasana is practiced in 10 steps. Sit in Vajrasana with ankles crossed.
Is Lolasana suitable for beginners?
Lolasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Lolasana?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Lolasana help with?
Lolasana is therapeutic for: strength.
What poses should I do before Lolasana?
Prepare with: Bharmanasana (Table top pose), Virasana, Adho Mukha Svanasana. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Lolasana with other poses