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Lolasana (Swinging Pose) – Steps, Benefits, and Precautions

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Lolasana, also known as the “swinging pose” or “pendulum pose,” is a challenging arm balance that requires both strength and balance. This pose is a great way to build upper body and core strength, as well as improve focus and concentration. In this article, we will explore the steps, benefits, and precautions of Lolasana.

Lolasana (Swinging Pose) Steps:

  1. Begin by sitting on the floor with your legs crossed and your hands resting on the ground beside your hips.
  2. Lift your hips off the ground and swing your legs forward, using the momentum to lift your feet off the ground.
  3. Keep your knees bent and your feet close to your hips as you swing back and forth.
  4. Use your core and arm strength to control the movement, keeping your body parallel to the ground.
  5. When you are ready to come out of the pose, gently lower your feet to the ground and return to a seated position.

Benefits of Lolasana (Swinging Pose):

  1. Strengthens the arms, shoulders, and core muscles.
  2. Improves balance and coordination.
  3. Increases focus and concentration.
  4. Stretches the hip flexors and quadriceps.
  5. Stimulates the digestive system and improves digestion.


  1. Do not attempt this pose if you have a wrist, shoulder, or lower back injury.
  2. Avoid this pose if you are pregnant or menstruating.
  3. Always warm up properly before attempting this pose.
  4. Work with a qualified yoga instructor to ensure proper alignment and form.
  5. Do not force the pose beyond your limits.

In conclusion, Lolasana is a challenging and rewarding arm balance that offers a wide range of benefits for the body and mind. With consistent practice and proper alignment, this pose can help you build strength, improve balance, and enhance your overall yoga practice. Remember to always practice with caution and respect for your body’s limitations.

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