Pendant Pose
Lolasana · लोलासन
Also known as: Swing Pose · Lolasana
Pendant Pose, also called Swing Pose is a classical yoga posture. Its Sanskrit name Lolasana translates word-for-word as: Lola (Pendant / Dangling) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Key Ashtanga transition. Builds lift-off skill. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A block can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
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 Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Place a block under each hand to raise the floor, reducing wrist extension and making the pose accessible when hamstrings are tight. This preserves the length of the spine without compensating in the lower back.
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
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 Pendant Pose?
Pendant Pose, also called Swing Pose is a classical yoga posture. Its Sanskrit name Lolasana translates word-for-word as: Lola (Pendant / Dangling) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Key Ashtanga transition. Builds lift-off skill. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A block can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Pendant Pose?
Intense core and arm strength. Key Ashtanga transition. Builds lift-off skill. Prepares for jump-throughs.
Who should avoid Pendant Pose?
Avoid this pose if you have: Wrist injuries, Shoulder injuries.
How many steps are in Pendant Pose?
Pendant Pose is practiced in 10 steps. Sit in Vajrasana with ankles crossed.
Is Pendant Pose suitable for beginners?
Pendant Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Pendant Pose?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Pendant Pose help with?
Pendant Pose is therapeutic for: strength.
What poses should I do before Pendant Pose?
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