Lolasana or Pendant Pose is a hand-balancing and core-strengthening asana in modern yoga. it is one of the poses adopted into modern yoga in Mysore by Krishnamacharya.  And also, part of the Primary Series of Ashtanga Yoga acting 

The name comes from the Sanskrit words Lol (लोल, Lola) meaning “fickle”, “trembling”, or “dangling” and Asana (आसन, Āsana) meaning “posture” or “seat”. As the name suggests also known as Pendent Pose. for the reason that there is a major section of hanging and support involved. Also, originally known by Jhula, an exercise in the form of Indian gymnastics. The name, therefore, translates to the swing pose.

This asana may be quite difficult to perform for beginners. For it, some Preparatory asanas are important to practicing Lolasana. include Adho Mukha svanasana (downward-facing dog pose), Uttihita chaturanga Dandasana (plank pose), Gomukhasana (cow face pose), Vasisthasana (side plank pose). Beginners can start with Navasana (Boat Pose).

Lolasana, like other poses such as Kukkutasana, Bakasana, Tulasana, Compass Pose, etc. that strengthens your abdominals and hip flexors.

How To do Lolasana ( Pendant Pose)

  • First of all, you need to relax the body in Padmasana. or sits back on the heels in a variation of Vajrasana (thunderbolt pose).
  • Your knees will be protruding outwards.
  • Place your palms on the ground by the side of your thighs or legs. Because it is comfortable to lift your weight.
  • Strength your arms, raise the body 
  • Look forward and slightly up.
  • Take your attention inside, lean forward slowly as you bend down putting pressure on your arms.
  • Now, slowly lift yourself up by putting the pressure into your palms. or Exhale as you lengthen your upper torso and push it upwards.
  • In this position, the abdomen must remain tucked in all the time.
  • If you feel comfortable to take a deep breath.
  • Maintain this final position, and practice 2-4 times depending upon your strength and capability.
  • To come out of this position, go back and sit down. and rest in Dandasana.

The Lolasana pose (Pendant Pose) has many other variations. For a beginner, you can start by lifting your torso off the ground but not completely lifting your feet off.

Another variation is one that is done with swing the body backward and forward between the arms.

Benefits of Lolasana (Pendant Pose)

  • Lolasana helps in strengthening the wrists, upper back, arms, and shoulders. It also strengthens the lower back, legs and abdominal region. 
  • It not only is your arms benefitting but also the chest and shoulder muscles.
  • Lolasana (Pendant Pose) is stimulated and activate the Muladhara (root) that provides mental and emotional stability and a sense of security.
  • It also activates the Manipura (solar plexus) chakras, which helps to improves self-confidence and motivation.
  • The regular practice of Lolasana will develop strong shoulders for inversions and deeper arm balances.
  • Its practice also tones the body and helpful in removing excess belly fat.

Precautions

  • People who are suffering from a neck injury, weak wrist, wrist injury or weak heart should strictly avoid practicing Lolasana.
  • Avoid this pose if you have any hernia.
  • Ladies who are menstruating or pregnant should avoid Lolasana.
  • If you are a beginning yogi and find Lolasana difficult to perform, try starting in Ardha Padmasana (Half Lotus Pose) before raising yourself. In this way, your bottom foot will rest under the top thigh while the top leg is in regular Lotus.
  • To try this pose with a licensed yoga practitioner.
  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep a 3-5 hour gap between your practice and meal.
  • It must avoid deep squats with any knee injury.