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Lolasana

Pendant Pose

lola = swinging, dangling

Written and reviewed by The Kriya Yogi · Updated 21 September 2026

Kneeling with the ankles crossed, the whole body lifted and hanging between the hands.

Family
Arm balances
Level
intermediate
Lineage
modern
Works on
core · arms · wrists

The yogic view

A modern posture, closely related to tolasana but with the legs simply crossed rather than in lotus — which makes it the accessible version for most practitioners.

How to practise

  1. Kneel and sit on the heels, then cross the ankles.
  2. Place the hands beside the knees, fingers spread and pointing forward.
  3. Press the hands down, round the lower back slightly and draw the navel in.
  4. Lift the knees towards the chest so the body hangs between the arms.
  5. Hold five breaths, keeping the shoulders away from the ears.
  6. Lower slowly and change the ankle cross.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

What research shows

The mechanics are the same as tolasana without the hip demand: hands press, abdomen draws in, hips lift. It is an efficient way to build the wrist tolerance and abdominal control needed for arm balances generally, and to learn the jump-back movement used in flowing sequences.

Questions about Lolasana

+ How long should you hold Lolasana?
Arm balances are held briefly. Aim for three to eight breaths, or a few controlled seconds at first, and repeat two or three times with rest between rather than straining to extend a single hold. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Lolasana suitable for beginners?
Not as a first posture. Lolasana is an intermediate arm balances shape: it assumes you can already hold the foundational postures for around eight calm breaths and move in and out of them with control. Most people are ready after a few months of regular practice, and the preparatory postures listed on this page are the honest route in.
+ What are the modifications for Lolasana?
Work with the shape rather than around it: reduce the range, shorten the lever by bending the nearest joint, and raise the floor toward you. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Lolasana?
For Lolasana specifically: wrist injury; shoulder injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Lolasana?
Prepare with Phalakasana (Plank Pose), Chaturanga Dandasana (Four-Limbed Staff Pose). Release afterwards with Balasana (Child's Pose), Dandasana (Staff Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Lolasana mean in Sanskrit?
Lolasana translates as pendant pose — lola = swinging, dangling The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • wrist injury
  • shoulder injury

More arm balances

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.