Gaze aheadShoulders downLegs liftedHands press downPendant Pose
Lolāsana
Read what the gnome says
Pendant Pose! Sit in lotus, hands beside the hips, and press down. Lift the body and swing gently, like a pendant. Core firm, shoulders away from the ears. Only if the knees allow lotus. Breathe, swinging gnome.
Works on Abdominals · Hip flexors · Wrist flexors
How to do it
- Sit in Lotus with the hands beside the hips.
- Press down, lift the hips and crossed legs off the floor.
- Lean slightly forward, lift the chest and hold.
Common mistakes
- Don’t force the lotus: cross the legs comfortably.
- Don’t shrug.
- Don’t jump.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Arm Balance
Baby Grasshopper PoseIntermediate
Crane PoseIntermediate
Crow / Crane PoseIntermediate
Lifted LotusIntermediate
Side PlankIntermediate
Side Plank with Top Leg LiftedIntermediate
Practised by real people
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