Pendant Pose (Lolasana)

Pendant Pose is a compact arm balance in which the practitioner crosses the legs, places the hands beside the hips, and lifts the entire lower body off the mat to swing or hover freely between the arms. It builds significant wrist, arm, and shoulder strength while requiring the core to draw the knees tightly toward the chest to maintain the compact shape that enables the lift. Often practiced as a transition or a preparatory shape between seated poses, it teaches the foundational pressing mechanics that underpin many advanced arm balances.

Cues

• Cross the ankles and tuck the shins high toward the belly before pressing through the palms to initiate the lift.
• Press the mat away firmly through straight arms, keeping the shoulders actively drawn away from the ears.
• Draw the navel firmly toward the spine and round the low back slightly to create a C-curve that helps the hips swing upward.
• Gaze softly forward and breathe out as you press up, using the exhale to help engage the deep abdominals.