Lolasana (Swing or Pendant Pose)

English Name(s)
Lolasana
Swing Pose or Pendant Pose
Sanskrit
लोलासन / Lolāsana
Pronunciation
low-LA-suh-nuh
Meaning
Lol: “fickle, trembling or dangling”
āsana: “posture”

Introduction

Lolasana (low-LA-suh-nuh) strengthens the arms, wrists, and shoulders. It also strengthens the lower back, legs, and abdominal region. Lolasana generates control, coordination, and dexterity. Regular practice of this asana will develop strong shoulders for inversions and deeper arm balances.

The study[1] found that short-term yogic practice may significantly improve cricket-specific motor fitness components especially muscle endurance, agility, and balance.

Muscle Focus

Pendant Pose focuses on several muscles such as

  • Upper Thoracic (Trapezius, Serratus Anterior)
  • Abdominals (Core muscles)
  • Arms (Deltoid, Triceps)
  • Wrists (Forearm Muscles)

Ideal For Health Conditions

  • It increases the ability to focus, so ideal for people having a focus-oriented business/job.
  • If you are someone who wants to try challenging Yoga postures then practicing this will prepare your wrists and back muscles for more challenging yoga postures.
  • It can be practiced by those who want to strengthen the thoracic muscles.

Benefits of Lolasana or Swing or Pendant Pose

1. Strengthens Wrists

Lolasana is a great way to strengthen the wrists. The pose targets not only the muscles in the wrist, arms but also the upper back.

2. Relieves Respiratory Problems

The deep breathing that is required in Lolasana helps open up the chest and provides relief to respiratory problems.

3. Improves Concentration

The focus required to hold the pose for an extended period of time helps improve concentration.

4. Tones the Body and helps with Weight Loss

Lolasana is a great way to tone the body. The pose also helps remove excess belly fat, making it a beneficial asana for those looking to lose weight.

5. Brings Control, Coordination, and Dexterity

Regular practice of Lolasana will help develop control, coordination, and dexterity. This is especially beneficial for those looking to deepen their arm balances and inversions.

6. Builds a Strong Core Muscle

Lolasana works the core muscle and makes it stronger. This helps improve balance and stability in many of the other yoga poses as well.

7. Improves Digestion by Stimulating Digestive Organs

The abdominal muscles are worked in Lolasana which helps improve digestion by stimulating the digestive organs.

8. Improves Concentration

The focus required to hold the pose for an extended period of time helps improve concentration.

9. Very Beneficial in Learning to Control and Balance One’s Body

Lolasana is very beneficial in learning to control and balance one’s body. The pose teaches beginners how to use their center of gravity and work with their own weight.

10.  Tones the Body

Lolasana is a great way to tone the entire body, especially the abdominal muscles.

Contraindications

Avoid this pose if you have any hernia, wrist, or shoulder injuries. Ladies who are menstruating or pregnant should avoid this pose.

Variations

  • Lolasana in Padmasana (Lotus Pendant Pose)

Preparatory Pose

  • Tulasana (Balance Pose)
  • Kakasana (Crow Pose)
  • Bakasana (Crane Pose)

Beginner’s Tips

  • Make sure your thighs are parallel to each other in Vajrasana. This will help you place your palms by the side of your body correctly.
  • Keep your abdominal muscles engaged throughout the pose to prevent excess strain on the lower back.
  • Breath deeply and evenly to maintain concentration and stay in the pose for longer periods of time.

How to do Lolasana or Swing or Pendant Pose

  • Start by assuming Vajrasana. To do this, sit on your heels with the tops of your feet resting on the floor and your thighs parallel to each other. Touch your palms together in a prayer position in front of your chest.
  • Now, place your palms by the side of your body about mid-distance of the thigh on either side of the body on the ground.
  • Keep your abdomen engaged
  • Inhale, then exhale and raise your entire body with your arms on the palms. To balance the weight above the ground, hang your body free from the arms.

Mental Benefits of Lolasana or Swing or Pendant Pose

  • Focus and concentration.
  • Mental strength and perseverance.
  • Patience and determination.
  • Conquering fear.
  • Confidence and inner strength.

Bottom Line

Lolasana or Swing or Pendant Pose is a great way to strengthen the wrists, upper back, arms, and shoulders. It also tones the body and helps with weight loss. The pose is very beneficial in learning to control and balance one’s body. It is a great way to improve concentration and stimulate the digestive organs. Regular practice of this pose will bring control, coordination, and dexterity.

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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