Lolasana (लोलासन)

Lolasana (लोलासन), or Pendant Pose, is an advanced arm-balancing yoga pose that requires significant upper body and core strength. It is a challenging but rewarding pose for those who have a solid foundation in yoga.

How to do Lolasana*

  1. Start in a seated position:
    Begin by sitting on your knees in Vajrasana (Thunderbolt Pose) or a cross-legged position like Padmasana (Lotus Pose) if you are advanced.
  2. Position your hands:
    Place your palms flat on the floor beside your hips, with your fingers pointing forward. You may use yoga blocks under your hands if your arms are long or you need extra lift.
  3. Engage your core:
    Inhale deeply, engage your abdominal muscles, and press your hands firmly into the floor.
  4. Lift your body:
    Exhale and lift your entire body—hips, legs, and feet—off the ground, balancing on your hands. Keep your knees pulled up towards your chest.
  5. Hold the pose:
    Maintain the lift for as long as you can, keeping your core engaged and your shoulders strong. You can hold the body steady or gently swing it forward and backward like a pendulum.
  6. Release:
    Slowly lower your hips and legs back to the floor. Repeat on the other side if your legs were crossed.

Benefits of Lolasana*

  • Strengthens the Upper Body:
    Lolasana intensely strengthens the arms, wrists, shoulders, and upper back. It is an excellent preparatory pose for more advanced arm balances and inversions.
  • Tones the Core:
    This pose requires immense core strength to lift and stabilize the lower body, working all layers of the abdominal muscles, including the rectus abdominis and obliques.
  • Improves Balance and Coordination:
    It builds a strong mind-body connection by challenging your balance and requiring coordinated effort from multiple muscle groups.
  • Prepares for Advanced Poses:
    Lolasana is a foundational pose for other arm balances like Tolasana (Scale Pose) and jump-through transitions in Vinyasa and Ashtanga yoga.
  • Enhances Concentration:
    The focus required to execute and hold the pose improves mental concentration and willpower.

Contraindications of Lolasana*

Avoid or modify this pose if you have:

  • Wrist, Shoulder, or Elbow Injuries:
     The pose places a significant amount of weight and pressure on these joints.
  • High Blood Pressure or Heart Conditions:
    Arm balances can increase blood pressure.
  • Pregnancy:
     The intense abdominal contraction is not safe during pregnancy.
  • Hernia or Other Abdominal Issues:
    The extreme pressure on the core could worsen these conditions.
  • Back Pain:
    Individuals with pre-existing back issues should approach this pose with caution.

Anatomy (Muscles involved)

Pashasana engages and stretches a wide range of muscles and joints:

Core:
 The rectus abdominis, transverse abdominis, and internal and external obliques work together to lift the pelvis and legs and keep the body stable.

Arms and Shoulders:
 The triceps, biceps, deltoids, and pectoralis major are all heavily engaged to support the body’s weight.

Wrists and Forearms:
The flexors and extensors of the wrists and forearms are strengthened as they bear the entire body’s weight.

Hip Flexors:
The iliopsoas muscles work to pull the knees and thighs towards the chest.