Pendant
Maya - Pose Assistant
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Benefits
Pendant Pose (Lolasana) is an intermediate arm balance focused on building core, arm, and wrist strength. It involves lifting the body with legs drawn in tightly off the floor from a seated or kneeling position, enhancing stability and concentration.
Practice Guide
Sit in a comfortable cross-legged position (Sukhasana or similar). Some find kneeling easier.
Place hands firmly on floor (or blocks) alongside hips, fingers pointing forward.
Press strongly into hands. Engage core intensely, drawing navel towards spine and up (Uddiyana Bandha).
Round upper back slightly. Lean forward slightly and push down powerfully to lift hips and tucked legs completely off the floor.
Keep legs drawn in tightly towards torso. Lift as high as possible.
Hold briefly, breathing. Gently lower back down.
Release arms and rest.
Modifications
Use yoga blocks under hands for more lift
Practice lifting one knee/foot at a time to build strength
Focus intensely on core engagement (bandhas) and the downward press, even without full lift
Cross ankles for a more compact shape
Safety Notes
⚠Acute wrist, elbow, or shoulder injuries
⚠Recent abdominal surgery or hernia
⚠Pregnancy
⚠Carpal tunnel syndrome (use caution or blocks)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.