Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Lolasana
- Lolasana, which is also referred to as the ‘Pendant Pose’, as it makes the body look like a pendant while practicing, is a great Yoga asana or pose.
- This is a posture in modern yoga that is aimed at strengthening the core and balancing your body on the hand.
- This is among the poses adopted by Krishnamacharya in Mysore into modern Yoga.
- This also belongs to the main Ashtanga Yoga series.
- It is also called Swing Pose by some.
How To Do The Lolasana?
- Similar to other poses like Compass Pose, Tulasana, Bakasana and Kukkutasana, Lolasana helps make your hip flexors and abdominal area much stronger.
- While trying to be in this pose, you need to elevate your upper body and have the weight of the body rest on your arms.
- Thus, you need extremely strong arms to be able to perform this pose. Before you get qualified in this pose, you need excellent practice.
- The steps to performing Lolasana or Pendant Pose are as follows:
- First and foremost, you need to sit in the Hero pose or Virasana on a yoga mat.
- Place both palms on the surface of the ground, beside your knee and a little behind the knees.
- Now bend the upper body slightly before you.
- Breathe in now, and press your hands against the surface of the floor.
- Breathe out and suck in your abdomen, to elevate the knees.
- Try to put your knees in contact with the chest.
- Make sure that your feet are not elevated yet from the ground.
- Now cross the legs and put on one foot over the other.
- Elevate the crossed legs from the surface of the floor. Put the weight of your entire body only on the arms.
- Stay in this pose for around half to one full minute or as suits your body.
- Gradually return to the original position that you were in.
- Repeat the posture in this way for a minimum of 5 to 6 times right at the start. You need to increase the duration gradually.
- Breathe out and lift yourself up with the help of your abdomen.
- Do not be alarmed if you wobble in the beginning when you practice this pose.
- When you wobble, you can stay in the pose with more comfort as time goes by and as your body gets more adjusted to it.
- Try to remain suspended for a period of 15 to 20 seconds at a time. Gradually, you have to increase the duration.
- There are various preparatory poses for Lolasana, which include:
- Virasana (Hero Pose)
- Bakasana (Crane Pose)
- Paripurna Navasana (Boat Pose)
- Vasisthasana (Side Plank Pose)
- Uttihita Chaturanga Dandasana (Plank Pose)
- Garudasana (Eagle Pose)
- Gomukhasana (Cow-Face Pose)
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- These can get you more easily into the Lolasana, and you can get more benefits out of the pose for your body and mind.
Benefits Of The Lolasana
- Lolasana can give you plenty of benefits:
- It can reinforce your chest, wrists and hands. When you perform it on a regular basis, it can make your arms stronger and can aid in muscle building in your arms. Your back and shoulder muscles can get stronger with increasing practice of this specific pose.
- This asana can also help develop your stomach muscles. It can be very useful in toning up the abdominal region, and make it flat – just as you want it, without spending many hours on ab crunches and other difficult exercises.
- The regular practice of this pose can remove the problem of shaking hands, and keep your heart strong and functioning actively.
- It can also make your ribs stronger and ensure that your body is balanced in a proper way. Your balancing power can be improved by this pose.
- When you practice it on a regular basis, this pose is able to tone your arms well and can also improve the strength of your core muscles.
- This is put in the category of a core strengthening pose. Your body needs some time to be able to get accustomed to this posture.
- However, even in that process, when the pose is done in a proper way, it can be very useful for your body.
Precautions To Be Taken While Doing The Lolasana
Lolasana needs to be performed with some important precautions:
- This posture should be avoided by all those who are suffering from neck problems, shoulder pain and wrist injury.
- In case you have consumed a lot of food and fear that you might face issues while performing this yoga pose, you need to avoid performing it for at least 2 - 3 hours after consuming your meal.
- Do not practice this pose if you suffer from high blood pressure, as the problem might be aggravated.
- It is better that you get in touch with an expert Yoga practitioner or teacher before you practice this pose, as it falls in the series of intermediate – advanced level Yoga poses.
- If you are in pregnancy or are planning to be pregnant in sometime, it is better to be on the safe side and avoid this pose.
- In case you are experiencing pain while carrying out this pose, it is a good idea that you avoid its practice. In any case, it is better to perform only those poses that you can do comfortably and not have to stress too much while carrying it out.
- When you practice Lolasana on a daily basis, it can benefit your body in many ways.
- Keep in mind that there are variations of this pose. It is possible for you to do the Boat Pose or Naukasana and then end it with this pose, Lolasana.
- To be able to do this pose in a proper way, you have to be an expert in the Uddiyana Bandha – actually a practice involving the muscles and body systems to get a specific result.
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