Lolasana – its steps and benefits


What is Lolasana (Swinging Pose)

Lolasana, commonly known as the Swinging Pose, is a yoga position that entails your body gracefully hanging between your arms, potentially swaying with gentle motion. From a kneeling position on the mat, you ground your hands beneath your shoulders, spreading your fingers wide, while shifting your weight onto your arms. Crossing your ankles, you lift both knees and feet off the mat, drawing them toward your chest.

This pose serves as a potent catalyst for fortifying the entirety of your abdominal muscles, along with a significant portion of the hip flexors and various shoulder muscles. Particularly, it places notable emphasis on strengthening the external oblique abdominals, an area often neglected yet crucial for overall core stability.

Incorporating Swinging Pose into your yoga routine enhances your capacity to maintain stability in your chest, back, and abdomen while extending and maneuvering your limbs into diverse positions. Such stability becomes fundamental for fostering balance and warding off back discomfort.

Swinging Pose serves as a valuable asset in your Yoga Teacher Training in Rishikesh journey by priming you for more advanced arm balances and refining your capability to smoothly transition from Adho Mukha Svanasana (Downward-Facing Dog Pose) to Dandasana (Staff Pose) through the “jump through” maneuver. Incorporating Lolasana into your yoga practice can enhance your strength, stability, and overall performance on and off the mat.

How to practice Lolasana (Swinging pose)

For optimal learning of Lolasana, it’s best to start with a modified version and gradually intensify the challenge as your strength increases. Incorporating Lolasana into a well-rounded yoga practice that emphasizes arm and core strengthening, as well as spine stability, sets the foundation for success. This strategic approach ensures a safe and effective progression towards mastering Lolasana while enhancing overall physical and mental preparedness.

This is a strenuous asana, no suitable for people with heart conditions, high blood pressure, prolapse, hernia or pack bain.

  1. Get in Padmasana pose.
  2. Place both hands on the mat next to the thighs.
  3. Breathe deeply. Balance just on your hands while lifting your entire body from the floor.
  4. Swing the body backward and front between your arms.
  5. Lower both buttocks and legs to the floor.
  6. Relax in a sitting position.
  7. Repeat the posture with the legs folded the opposite manner.
  8. Practice 3-5 rounds.

Benefits of Lolasana (Swinging pose)

  • Strengthens arms, wrists, and shoulders effectively.
  • Builds upper body and core strength efficiently.
  • Enhances control, coordination, and agility for improved performance.
  • Boosts focus and concentration levels.
  • Increases overall energy and vitality.
  • Regular practice fosters strong shoulders, crucial for mastering inversions and advancing arm balances.

Contra-indications of Lolasana (Swinging pose)

This is a strenuous asana, no suitable for people with heart conditions, high blood pressure, prolapse, hernia or pack bain.

Practice Yoga asana with Himalaya Yoga Teacher Training

Unlock the transformative potential of yoga asana practice with Himalaya Yoga Teacher Training. Our program offers a holistic blend of traditional wisdom and modern insights, guided by seasoned instructors. Whether you’re a beginner or an experienced practitioner, our training provides a supportive environment for growth and self-discovery. Deepen your understanding of yoga philosophy with our 200 hour yoga teacher training in Rishikesh, refine your alignment, and cultivate strength and flexibility. 

Join us on this enriching journey to enhance your well-being and inner harmony.

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