How to do Lolasana (Pendant Pose)

Do you want to know how to do lolasana or pendant pose? In this pose we’ll show you how to do this powerful pose and tell you all about the benefits of practicing it.

Lolasana is a pose that requires arm and core strength. If you are practicing Ashtanga yoga and need help learning how to jump through and jump back pendant pose is essential to mastering that skill.

Strength comes with time and practice. Just because you can’t get into pendant pose now doesn’t mean you never will. It may take time to get that true feeling of lifting that comes with the pose.

Before we look at how to do this powerful pose let’s look at the benefits and contraindications.

Benefits of lolasana

  • Increases spinal flexibility
  • Increases hip flexibility
  • Strengthens the core
  • Strengthens the shoulders
  • Improves wrist flexibility
  • Helps improve focus

Contraindication of lolasana

You shouldn’t do this pose if you have the following conditions:

  • Hernia
  • Wrist injury
  • Shoulder injury

You should also avoid this pose if you’re pregnant.

How to do lolasana

Sit on your mat with your legs folded beneath you.

Put your hands on the ground next to you so your fingers are lined up with your knees. Your palms are on the ground with your fingers facing forward.

Lean into your hands, bringing your shoulders forward.

Lift your hips up and back.

Squeeze your knees up into your chest and bring your feet up toward your glutes so you lift completely off the ground.

Engage the core and press into the shoulders.

If you have a hard time getting off the ground, you can use blocks to help yourself get more lift.

Pendant pose requires strength. It takes practice to get off the ground, so keep trying. You learn more about lolosana in this class with Kino.

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