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Lolasana

Pendant Pose

lola = swinging, dangling

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

A seated arm balance in which the crossed legs lift off the floor as the body presses up on the hands, named for its swinging, pendant-like shape.

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

The yogic view

Lolasana, meaning 'swinging' or 'dangling', describes the pendant-like position of the lifted, tucked legs; it appears as a seated arm-balancing posture within broader lists of classical seated shapes used to build arm strength alongside seated flexibility work.

Benefits

  • Strengthens the wrists, shoulders, and core needed to lift the body off the ground
  • Builds the arm strength foundational to many arm-balancing postures
  • Encourages a strong exhale that supports the lift through the core
  • Develops the habit of engaging the pelvic floor and lower belly to assist lifting
  • Trains coordinated effort between the arms, core, and breath

How to practise

  1. Sit in a simple cross-legged position.
  2. Place the hands on the floor beside the hips, fingers spread wide.
  3. Lean the torso slightly forward and press down firmly through both hands.
  4. Exhale and engage the core to lift the hips and crossed legs off the floor.
  5. Keep the shoulders away from the ears even as the arms bear the weight.
  6. Hold the lift for a breath or more, even if the height is small.
  7. Lower with control back to the seated position.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

Trying to lift the legs high — a small lift that clears the hips from the floor is sufficient; height is not the goal. Placing the hands too close together — set the hands roughly shoulder width for a stable base. Holding the breath while lifting — exhale fully as the hips lift to engage the deep core muscles. Rounding the shoulders forward — keep the shoulder blades drawing down the back even as the arms press.

Variations and progressions

  • Blocks under the hands: raise the hands on blocks to reduce the height needed to clear the floor
  • Cross-legged lift: lift from a simple cross-legged seat rather than a folded-leg base for a gentler entry
  • Rock and lift: rock the body forward and back before lifting to build momentum
  • Advanced: hold the lift for multiple breaths, or transition it into a vinyasa between seated poses

Breath and energy

A strong exhale is used to help initiate the lift, connecting the breath directly to the core engagement that supports the pose; this coordinated breath-and-lift pattern is often taught as a practical entry point for understanding bandha as functional core support rather than an abstract concept.

What research shows

This pose is a straightforward test of wrist, shoulder, and core strength, and even a small lift that clears the hips from the floor represents genuine engagement of the same muscles used in larger lifts; height is not a meaningful measure of the pose's value.

Questions about Lolasana

+ What does Lolasana mean?
Lola means swinging or dangling, referring to the pendant-like position of the lifted, tucked legs.
+ Do I need to lift very high in Lolasana?
No — even a small lift that clears the sit bones from the floor is a full expression of the pose.
+ What does Lolasana strengthen?
Primarily the wrists, shoulders, and deep core muscles used to press up and hold the lift.
+ Is Lolasana used as a transition pose?
Yes, it is commonly used as a lifting transition between seated postures in flowing sequences.
+ 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?
The variations and progressions section above sets out the specific options for Lolasana. 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.

Prepare with

Release with

Cautions

  • wrist injury
  • shoulder injury

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Keep reading

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