Basic SittingBeginner
Pendant Pose
Lolasana
Pendant Pose (Lolasana) lifts the crossed legs and torso off the floor so the body hangs from straight arms like a swinging pendant.
No image available
How to Perform
- 1
Sit with legs extended, then fold knees to tuck feet beside opposite hips so shins cross (Gomukhasana legs).
- 2
Place palms beside hips shoulder-width with fingers pointing forward, spreading through knuckles.
- 3
Press firmly into hands, straighten arms, and lift hips, knees, and feet off the floor on an exhale.
- 4
Engage core and adductors to keep legs tucked as you balance, gently tipping forward and back.
- 5
Hold for 3–5 breaths, lower with control, and switch the cross of the legs.
Benefits
- Strengthens wrists, shoulders, triceps, and deep core stabilizers.
- Builds compression strength needed for arm balances and transitions.
- Enhances focus and breath control while in suspension.
Alignment Cues
- Arms stay straight with shoulders stacked over wrists.
- Inner thighs squeeze and lift away from floor.
- Neck remains long; ears between upper arms.
- Core draws inward to keep low back broad.
Common Mistakes
No common mistakes listed.
Contraindications
- • Wrist or shoulder injury aggravated by weight bearing
- • Pregnancy
- • Severe elbow tendinopathy
Recommended Props
Blocks under handsWrist wedge