LO
Lolasana
लोलासन
Intermediatekneeling
Target Muscles
coreshoulderswristship flexors
Benefits (4)
- + Intense core and arm strength
- + Key Ashtanga transition
- + Builds lift-off skill
- + Prepares for jump-throughs
Avoid If (2)
- - Wrist injuries
- - Shoulder injuries
About
Lolasana (Pendant Pose) is a kneeling arm lift where the body swings like a pendant between the hands.
Step-by-Step Instructions
1
1. Sit in Vajrasana with ankles crossed.
2
2. Palms on floor beside the knees.
3
3. Fingers forward, core engaged.
4
4. Exhale, press into palms.
5
5. Lift entire body off the floor — knees toward chest.
6
6. Swing — forward and backward (pendulum).
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7. Hold 3-5 breaths or 5-10 swings.
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8. Lower down.
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9. Cross ankles the other way.
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10. Repeat.