In this extensive guide, we will take you through everything you need to know about Lolasana—from the warm-up poses that will help you prepare for this challenging asana, step-by-step instructions for the main practice itself, essential safety cues, to the comforting relaxing asana.
So ready to get started!? Let's jump straight in.
Part 1 - Preparatory Poses for Lolasana
Before the main practice, activate your upper body, core, and spine with the following warm-up poses:
1. Phalakasana (Plank Pose) -
Plank Pose is an excellent preparatory pose for Lolasana as it helps to strengthen the arms, wrists, and core muscles. Start on all fours with your wrists just below your shoulders.
Grab onto your mat with wide fingers, gaze in the center of your palms, straighten your knees, and try to make your body resemble a wooden plank. Keep your body straight from your heels to the crown of your head. Engage your core muscles and hold the pose for 5 to 10 deep breaths.
2. Adho Mukha Svanasana (Downward-Facing Dog Pose) -
Downward-Facing Dog is another great preparatory pose for Lolasana as it stretches and strengthens the arms, shoulders, and core muscles for your main practice.
Begin on all fours, then lift your hips up, pointing towards the ceiling, and straighten your arms as well as your legs. Press your hands into the mat and lengthen your upper body by pushing your chest close to the ground. Hold the pose for 10 to 20 deep calming breaths.
3. Tolasana (Scale Pose) -
Scale Pose is a perfect warm-up pose for Lolasana as it helps to build strength in the arms, wrists, and core muscles. Sit on the floor with your legs straight out in front of you.
Place your hands on the floor behind your hips with your fingers pointing forward. Lift your hips off the ground and bring your feet off the floor, balancing on your hands. Hold the pose for a few deep breaths before releasing your grip and returning back to the floor.
Part 2: Step-by-Step Instructions to Perform Lolasana
The following are steps to practice the pendant pose:
Step 1- Start by sitting on the mat with your legs stretched out in front of you in the staff pose.
Step 2- Bend your knees and get into the cross-legged Padmasana position.
Step 3- Next, engage your core, and place the palms beside your thighs.
Step 4- Keep your elbows bent, close to your hips on the side, inhale, and lift your glutes off the floor.
Step 5- Slowly shift your weight forward so your body is suspended in the air.
Step 6- Keep your gaze forward and maintain a straight spine in this position.
Step 7- Hold the pose for a few breaths here, keeping your core engaged and your arms strong.
Step 8- To release, exhale, slowly lower your feet to the floor, and sit back down in the lotus position.
Inhale - Take a deep breath before lifting your feet off the ground.
Exhale - Exhale as you release your grip and sit back on the mat in the lotus pose.
Inhale & Exhale - Keep taking deep and steady breaths as you hold the pose.
Performance Duration for Beginners: Hold the pendant pose for 10-20 seconds.
Performance Duration for Advanced: Hold the pendant pose for 30-60 seconds.
Part 3: Things to Keep in Mind
For a safe practice of the pendant pose, make sure you are mindful of these posture cues:
Be mindful of your grip & placement of hands - Make sure your palms are flat on the ground, and your fingers are spread wide to create a strong foundation. Avoid gripping too tightly, as it can cause tension in your shoulders and elbow joints.
Maintain a lengthened spine - Keep your back straight and avoid rounding or arching your spine. This helps to engage your core muscles better and maintain a stable posture.
Keep the gaze focused: Looking forward will help you maintain your balance and avoid tilting forward or backward. Hence, avoid shifting your gaze extremely down or up.
Part 4: Relaxing Poses After Lolasana
1. Balasana (The Child’s Pose) - After the Lolasana pose, get into the tabletop position, sit back your glutes, and stretch your upper body with straight arms in front. Make sure you are continuously breathing mindfully.
Hold this pose for 10 to 30 seconds and release the tension in the lower back, hips, arms, shoulders, and spine. It also soothes the brain and promotes relaxation.
2. Savasana (Corpe Pose) - Still feeling the tension in your spine and arms, lie down on your back, arms by your side, and legs slightly apart. Close your eyes and breathe deeply, allowing your body to relax completely.
This Nidra (sleep) position helps relieve left-behind signs of stress and fatigue from your lower back, spine, and shoulders by calming the blood flow instantly.