Pendant Pose

Lolasana

Press through the hands to lift the pelvis and folded legs in a compact arm balance.

Lola means swinging or suspended.

Movement guidance

Preparation
Kneel with the hands beside the pelvis on the floor or stable blocks.
Entry and alignment
Press down through the arms, round the back, and draw the knees toward the chest to lift the feet and pelvis.
Hold and breathe
Keep pressing the floor away so the chest does not sink between the shoulders. Keep breathing comfortably without holding your breath.
Exit and next movement
Lower the knees and feet slowly and release the load on the wrists.

Keep the feet grounded and lightly lift only the pelvis.

This advanced variation requires support and range of motion. Check preparation and exit with a teacher when first learning.

Difficulty refers to the photographed form. Individual experience may differ.