Lolasana — the Pendant Pose — is an arm balance performed from a cross-legged or Padmasana (Lotus) base in which the practitioner plants both hands beside the hips and presses up — lifting the entire body off the floor and swinging it gently forward and back like a pendant or pendulum. It is the foundational arm balance for the cross-legged family and the direct entry point to the jumping transitions (vinyasas) of the Ashtanga yoga system.
What is Lolasana?
Lolasana — pronounced lo-LAHS-ana — translates as Pendant Pose (Lola = pendant, dangling, or trembling, Asana = posture). The name describes the swinging quality of the pose — the body hanging from the arms like a pendant, the forward-and-back movement of the Lola (swing or trembling). It is sometimes also called the ‘Ear Ring Pose’ for the similar hanging quality.
Lolasana is performed from either a cross-legged (Sukhasana) base or a full Padmasana (Lotus) base — the crossed or Lotus legs being held compactly beneath the body while the arms lift and hold the full weight. Unlike other arm balances that require significant hip flexibility for complex entries, Lolasana’s cross-legged base makes it the most accessible arm suspension exercise in yoga. At Habuild, Lolasana is taught as the foundational cross-legged arm balance that builds toward the full Padmasana-based transitions of advanced practice — complementing the
Bakasana and
Navasana core work that precede it.
Lolasana Benefits
Physical Benefits
- Builds Arm and Wrist Strength Progressively
Lolasana is the most accessible way to begin developing the pressing arm strength for arm balance practice — the cross-legged base reducing the body weight moment arm compared to extended leg arm balances. Daily Lolasana practice builds the tricep, shoulder, and wrist strength that - Chaturanga Dandasana and more demanding arm balances require, in an accessible and daily-repeatable form.
Develops Deep Core Compression and Pelvic Floor Awareness - Lifting the crossed or Lotus legs off the floor requires the coordinated deep core compression — transverse abdominis, pelvic floor, and hip flexors — that creates the compact body position of the lift. This core compression is a meaningful complement to the frontal core extension work of
Navasana — producing a different quality of core engagement that develops the specific compression needed for arm balance practice. - Supports Hip and Knee Health Through Padmasana Preparation
For practitioners working toward Padmasana-based Lolasana: the Lotus leg preparation develops progressive hip external rotation and knee flexibility. This hip opening complements - yoga for flexibility work and specifically addresses the hip mobility needed for the cross-legged arm balance family.
Builds the Foundation for Vinyasa Jumps and Transitions - In the Ashtanga yoga system, Lolasana is the foundational practice for all cross-legged jump-back and jump-through transitions — the ability to lift and swing the crossed legs being the prerequisite for the flowing vinyasa transitions that connect poses in the Ashtanga sequences.
Improves Wrist Health Through Progressive Loading - The regular, progressive wrist loading of daily Lolasana practice — building from supported (on blocks) to floor-level — strengthens the wrist extensors and the proprioceptive awareness of healthy wrist mechanics that protect the joint in more demanding arm balance practice.
Mental and Emotional Benefits
- Develops Persistence and Daily Practice Dedication
Lolasana’s benefits compound with daily practice in a particularly direct way — the arm and core strength developing measurably week by week with consistent effort. Practitioners who practise Lolasana daily for 30 days consistently report clear strength improvements, making it a uniquely motivating practice for demonstrating the power of consistent daily effort. - Cultivates the Upward-Drawing Quality of Uddiyana Bandha
Lolasana’s lift requires the same inward-and-upward abdominal drawing that Uddiyana Bandha (abdominal lock) produces — the lift being both a physical action and an energetic practice of drawing the life force upward. Consistent Lolasana practice develops genuine sensitivity to this subtle internal upward-drawing quality.
How to Do Lolasana — Step-by-Step
Key Principles
Lolasana is best begun on yoga blocks — two blocks placed beside the hips raise the floor level and make the lift achievable for beginners. The cross-legged position must be established before any lifting attempt. The lift comes from pressing the palms firmly and protracting the scapulae — not from muscular ab crunching. The legs are held passively by the hip flexors once airborne.
Step 1: Establish the Cross-Legged or Lotus Base
Sit in Sukhasana (comfortable cross-legged) or Padmasana (Lotus Pose). Both sitting bones grounded. Spine tall. The legs are crossed compactly — the more compact the crossing, the easier the lift.
Step 2: Place Hands on Blocks (Beginner) or Floor
Place both palms on yoga blocks beside the hips (beginners) or flat on the floor beside the hips (intermediate/advanced). Fingers pointing forward. Wrists directly below the shoulders.
Step 3: Inhale, Compress the Core, and Press
Inhale deeply. Draw the belly in and up (light Uddiyana Bandha activation). On the exhale: press the palms firmly, protract the scapulae (push the floor away), and attempt to lift the sitting bones off the floor.
Step 4: Lift and Hold
Straighten the arms as much as possible. The crossed or Lotus legs lift off the floor — held by the hip flexors and the core compression. Hold for 3–5 breaths initially. The gentle forward-and-back swing (the ‘lola’ quality) may be added once the static hold is established.
Step 5: Lower with Control
Lower the sitting bones back to the floor (or blocks) with control on an exhale. Rest with natural breathing. Practise multiple rounds — 3–5 rounds per session, building to 10 rounds with consistent daily practice.
Breathing
The press and lift initiate on a strong exhale — the core compression of the exhale providing the abdominal support for the lift. Once suspended, breathe as freely as the compression allows. Multiple short rounds with rest breaths between are more productive than attempting to hold for extended durations in early practice.
Preparatory Practices
- Plank Pose — wrist loading and arm straightening practic
- Chaturanga Dandasana — pressing arm strength
- Navasana — deep core compression
- Padmasana preparation — hip opening for the Lotus-based version
- Lolasana on blocks — always begin with block support before attempting from the floor
Variations of Lolasana
- Variation 1: Lolasana on Blocks — Beginner
Two blocks beside the hips raise the floor level by 10–20cm — significantly reducing the lift distance required and making the arm balance achievable while arm and core strength develop. This is the recommended starting point for all practitioners. - Variation 2: Lolasana from Sukhasana (Cross-Legged) — Intermediate
From a simple cross-legged position (not full Padmasana) on the floor without blocks. The floor-level lift requires significantly more arm and core strength than the block version. This is the standard practice for intermediate practitioners building daily strength. - Variation 3: Lolasana from Padmasana (Lotus) — Advanced
From a full Padmasana base — the Lotus legs providing a more compact shape that lifts more easily than a simple cross-legged position. Requires both comfortable Padmasana and sufficient arm strength. The foundation for Ashtanga vinyasa jump transitions.
Common Mistakes to Avoid
- Attempting from the floor before establishing the block version — build with blocks first; premature floor attempts produce collapse rather than genuine lifting
- Crunching the abs rather than pressing the floor — the lift comes from the arms pressing the floor away (serratus activation) combined with core compression; crunching without the press produces minimal lift
- Feet touching the floor throughout — if the feet consistently touch, continue with blocks until arm strength develops enough for a true lift
- Wrists bent backward — maintain neutral wrist alignment with weight distributed through the full palm and all five fingers
- Expecting immediate success — Lolasana is a strength development practice; consistent daily practice over weeks produces the progressive strength gains that make the lift achievable
Who Should Practise Lolasana?
- Practitioners Building Arm Balance Foundations
- Lolasana is the most accessible arm balance in yoga — appropriate for any practitioner with basic wrist health who wants to begin developing arm balance strength. The block variation makes it genuinely achievable from the earliest stages of arm balance training.
- Ashtanga Practitioners Developing Vinyasa Transitions
For practitioners working within the Ashtanga yoga system, Lolasana is the foundational practice for all cross-legged vinyasa transitions — the jump-back and jump-through that connect poses in the Ashtanga sequences both requiring the Lolasana lift quality. - Is Lolasana Good for Beginners?
Yes — with yoga blocks, Lolasana is one of the most accessible and genuinely achievable arm balances for beginners. The block variation allows most practitioners to experience their first real arm balance lift within weeks of beginning practice. Habuild’s instructors provide the block setup guidance and the progressive cueing that make Lolasana a foundational daily practice for all levels.
Make Lolasana a Part of Your Practice
Lolasana is one of yoga’s most directly strength-building practices — its daily repetition producing measurable arm and core strength gains that practitioners can clearly track from week to week. Whether as the foundation for Ashtanga vinyasa transitions or as a standalone daily arm balance practice, Lolasana rewards the consistent, patient practitioner. Habuild’s sessions include the complete arm balance progression with live guidance. Your first 7 days start at just ₹1.
Start your 14 day free yoga journey with Habuild, today!
Frequently Asked Questions
What is Lolasana?
Lolasana (Pendant Pose) is an arm balance performed from a cross-legged or Lotus seated position — both palms planted beside the hips, arms pressed straight, body lifted entirely off the floor. It is the most accessible arm balance in yoga and the foundational practice for the cross-legged arm balance and vinyasa transition family.
What are the benefits of Lolasana?
Lolasana builds arm, wrist, and shoulder strength progressively, develops deep core compression and pelvic floor awareness, supports hip flexibility through the cross-legged base, builds the foundation for vinyasa jump transitions, and cultivates the Uddiyana Bandha upward-drawing quality through consistent daily practice.
How do you do Lolasana for beginners?
Sit cross-legged with two yoga blocks beside the hips. Place both palms on the blocks. Inhale, draw the belly in, and press the palms firmly down. On the exhale: push the floor away and attempt to lift the sitting bones off the blocks. Hold briefly, lower with control. Practise 3–5 rounds. Build with blocks before attempting from the floor.
How long does it take to achieve Lolasana?
With daily practice of 3–5 rounds on blocks: most practitioners achieve a consistent block-level lift within two to four weeks. Floor-level Lolasana typically requires four to eight weeks of consistent daily practice beyond the block version. Progress varies with existing arm strength and consistency of practice.
What is the difference between Lolasana and Bakasana?
Bakasana (Crow Pose) requires a squat entry with knees hooking over the upper arms — a hip-flexed, forward-leaning balance. Lolasana lifts straight up from a cross-legged seated position — a vertical lift rather than a forward lean. Lolasana develops the straight-arm pressing strength; Bakasana develops the bent-arm forward balance confidence. Both are valuable complementary practices.