How to Do Pendant Pose (Lolasana): Step by Step Guide for Beginners
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What Is Pendant Pose (Lolasana)?
Pendant Pose is known in Sanskrit as Lolasana, from lol meaning dangling. It is an arm balancing posture where the body lifts completely off the floor, supported by the hands while the legs draw in close. The pose develops strength through the arms, shoulders and core while demanding steady focus and control.
Lolasana is often practised as a preparatory balance for other arm supported poses. The emphasis is on lifting through the centre of the body rather than swinging or relying on momentum.
When You Should Avoid This Pose
Avoid Pendant Pose if you have an abdominal, arm or leg injury or if you have recently had surgery. This pose should also be avoided if placing weight through the wrists or shoulders causes discomfort.
How to Do Pendant Pose in 3 Easy Steps
1. Set up from kneeling.
Kneel on the floor and cross your right ankle under the left. Place the palms on the floor beside the hips with the fingers pointing forward.
2. Lift the body.
Inhale and press firmly into the hands. Engage the core and lift the hips and legs off the floor, keeping the ankles crossed and the shoulders steady.
3. Hold and release.
Remain lifted for a few steady breaths. You may stay still or allow a gentle controlled swing. To exit, lower the body with control and repeat on the other side.
Variation: Pendant Pose in Scale Pose
Begin in Lotus Pose instead of crossing the ankles. Press into the hands and lift the body into Scale Pose to build strength and balance.
Common Questions
Is Pendant Pose suitable for beginners?
Pendant Pose is challenging. Beginners should build arm and core strength in preparatory poses first.
What muscles does Pendant Pose work?
It works the arms, shoulders, core and hip flexors.
Can the feet touch the floor?
No. In the full pose, the body lifts completely off the ground.
How long should Pendant Pose be held?
Hold for a few breaths, focusing on control rather than duration.
Preparatory Poses
- Thunderbolt Pose, Vajrasana
- Lotus Pose, Padmasana
Follow Up Poses
- Crane Pose, Bakasana
- Crow Pose, Kakasana
