Gomasana
Back to asanas
Pendant Pose
Arm BalanceForward Bend

Pendant Pose

Lolasana

A seated arm balance where the legs cross in Lotus or simple cross-legged position and the whole body lifts off the floor, swinging like a pendant.

  • ·Strengthens arms and wrists
  • ·Strengthens core
  • ·Builds wrist stability

Instructions

  1. 1Sit in a cross-legged position with your hands placed flat on the floor beside your hips, fingers pointing forward.
  2. 2Spread your fingers wide and press evenly through all knuckles to build a stable base.
  3. 3On an inhale, engage your core, draw your belly in and up, and round the spine slightly.
  4. 4Press into your hands and lift your hips and feet off the floor simultaneously.
  5. 5Keep your shoulders away from your ears and your gaze soft, looking slightly forward.
  6. 6Hold for 3 to 5 breaths if lifted, or practice the preparatory rocking motion to build the necessary strength.

Contraindications & precautions

  • ⚠Wrist injury or carpal tunnel syndrome — full body weight on extended wrists can cause acute pain or nerve compression; use fist or block support if mild.
  • ⚠Shoulder impingement or rotator cuff injury — the pressing action demands significant shoulder stability; avoid until the joint is pain-free.
  • ⚠Acute lower back pain or lumbar disc herniation — the spinal flexion and abdominal compression required can aggravate lumbar conditions.

Videos containing this pose

No videos linked to this pose yet.