Vinyala

Pose sheet

Pendant Pose

Lolāsanaलोलासन

Suspend your body on your hands, with crossed ankles and tucked legs.

Open this pose in the 3D body

Steps

Support

Both palms; knees and feet suspended without resting on the arms.

Enter

  1. Sit on your heels in Vajrasana.
  2. Cross your right ankle over your left.
  3. Place palms beside your thighs, fingers pointing forward.
  4. Exhale, lean forward, and press down, rounding your back.
  5. Lift knees and feet; draw thighs toward chest, heels toward buttocks.

Hold

  1. Keep your elbows straight and press through both palms.
  2. Spread your shoulder blades and keep your back rounded.
  3. Draw thighs toward your ribs and heels toward your buttocks.
  4. Once stable, gently swing forward and backward.

Exit

  1. Lower your knees and feet to the floor with control.
  2. Uncross your ankles and sit back on your heels.
  3. Repeat with your other ankle on top.
Breathing
Exhale as you lift; breathe normally while suspended.
Gaze
Look forward once stable.
Duration
Several breaths with each ankle crossing.

Adapt

Adaptations

  • BlocksPlace each hand on a stable block at its lowest height.
  • Feet groundedLift your knees while keeping the tops of your feet grounded.
  • One foot at a timeLift one foot toward your buttocks, then switch feet.
  • Chair preparationSit on a sturdy chair; hands beside hips, lean, lift thighs.

Variations

  • Shin-crossed variation: Shin crossed over the opposite calf.
  • Uncrossed-ankle variation: Ankles uncrossed.
  • Lotus variation: In lotus, with swinging and inhalation retention.

Signals of effort

  • Full body weight on both hands.
  • Wrists extended under load.
  • Knees and feet suspended without resting on the arms.
  • Breath retention in the variation.