Pendant Pose

Lolasana rewards a rounded spine. The back rounds, the belly draws in, and the hands press the floor down hard, lifting the hips and legs as one unit. Students who try to hold the spine upright usually cannot get off the floor. The pose looks like a lift but works like a tuck.

To lift the body off the floor with the arms and core, with a rounded spine and a strong press into the hands.

1. 1Sit with the legs crossed in Easy Seat or kneel with the knees together.
2. 2Place the hands on blocks beside the hips, fingers pointing forward.
3. 3Press the hands into the blocks, straighten the arms and round the spine.
4. 4Lift the hips and legs off the floor, drawing the knees in toward the chest.
5. 5Hold for a few breaths with the gaze forward.
6. 6Lower with control and repeat.

Instead of searching for the “correct” position, notice:

• •Arms straight, with the shoulders drawing down away from the ears.
• •Spine rounded and the belly drawn in.
• •Hands pressing evenly through all the fingers.
• •Neck neutral, not collapsing.

Take a deep breath before the lift. Exhale to draw the belly in and breathe smoothly through the hold.

Watch the shoulders. If they hunch up toward the ears, the student is dumping into the neck. A flat spine usually means no lift, and the cue is to round more, not push harder.

Reflect after practising:

• •Use blocks to create the height you need.
• •Practise the lift with the toes on the floor first.
• •Rest the wrists afterwards with a gentle shake-out.

Rather than mistakes, you may notice:

• •Build core strength with Boat Pose and Plank.
• •Practise the press with Tripod hand placements.
• •Try small lifts before attempting a full hold.

• •Blocks under the hands.
• •Lift only one leg at a time.
• •Keep the toes on the floor.

• ✓Lower the hips and legs with control.
• ✓Release the wrists with a gentle shake-out.
• ✓Rest in Staff Pose or a forward fold.