Lolasana: Everything your need to know about Lolasana Pose


Lolāsana stands out as a challenging yet rewarding pose that requires strength, balance, and concentration. Derived from the Sanskrit words “Lola,” meaning pendant or swinging, and “asana,” meaning posture, Lolāsana embodies the fluidity and grace of a swinging pendant. This dynamic arm balance offers numerous physical and mental benefits, making it a valuable addition to any yoga practitioner’s repertoire. In this blog, we’ll delve into what Lolāsana entails, how to perform it correctly, its benefits, and modifications suitable for practitioners of all levels.

Scroll down for a free 20 minute Lolasana Class with Joel and your chance to win a YTT! 


What is Lolasana?

Lolāsana, also known as Pendant Pose or Pendant Posture, is an advanced arm balancing pose that requires significant core strength, arm strength, and balance. In Lolāsana, the practitioner’s body resembles a pendant suspended in mid-air, hence the name. This pose demands mindful engagement of the core, arms, and breath, making it a holistic practice that integrates physical and mental aspects of yoga.

How to Perform Lolasana:

  1. Begin in a seated position on the yoga mat with your legs extended in front of you.
  2. Place your hands firmly on the mat beside your hips, fingers pointing forward, and slightly bend your elbows.
  3. Engage your core muscles and lift your legs off the ground, bringing your knees towards your chest.
  4. Lean your torso slightly forward while keeping your spine straight and your chest lifted.
  5. Slowly straighten your arms, transferring your body weight onto your hands. Your legs should now be lifted off the ground, parallel to the floor.
  6. Hold the pose for several breaths, maintaining a steady gaze and steady breathing.
  7. To release, gently lower your legs back to the ground and return to a seated position.


Benefits of Lolasana:

  • Strengthens the Core: Lolāsana targets the muscles of the abdomen, including the rectus abdominis, obliques, and transverse abdominis, helping to develop a strong and stable core.
  • Improves Arm Strength: Holding Lolāsana requires significant strength in the arms, particularly the wrists, forearms, and shoulders, helping to build upper body strength and endurance.
  • Enhances Balance and Coordination: Balancing the body in Lolāsana cultivates proprioception and improves balance and coordination, which are essential for overall physical well-being.
  • Boosts Mental Focus: The concentration required to maintain Lolāsana cultivates mindfulness and mental focus, calming the mind and reducing stress and anxiety.
Kosta lolasana pose

Modifications and Options:

For Beginners:

  • Start with Supported Lolāsana: Place yoga blocks under your hands to provide additional support and stability as you work on building strength and balance.
  • Focus on Core Engagement: Instead of fully extending the legs, keep the knees bent and focus on engaging the core muscles to lift the feet off the ground.
  • Use a Wall for Support: Practice Lolāsana with your back against a wall for added support and stability until you feel confident enough to balance without assistance.


For Advanced Practitioners:

  • Explore Variations: Once you have mastered the basic Lolāsana, experiment with variations such as one-legged Lolāsana or transitioning into other arm balances.
  • Refine Alignment: Pay attention to alignment cues such as keeping the elbows slightly bent, the shoulders away from the ears, and the gaze forward to maintain proper form.
  • Incorporate Breath Awareness: Focus on synchronizing your breath with the movement, inhaling as you lift into Lolāsana and exhaling as you lower down, to enhance the mind-body connection.


Lolāsana is more than just a physical pose; it is a practice that challenges the body, mind, and spirit. By incorporating Lolāsana into your yoga practice, you can reap the numerous benefits it offers while deepening your understanding of yourself and your practice. Whether you’re a beginner or an experienced yogi, there are modifications and options available to help you progress safely and confidently on your yoga journey. So, embrace the challenge, cultivate strength and balance, and let Lolāsana guide you towards greater physical and mental well-being.

Kosta Lolasana pose advanced

Let’s Practice!

Lolasana, offers a multitude of physical and mental benefits. Whether you are a beginner seeking stability or an advanced practitioner craving a challenge, the variations and modifications of this pose ensure accessibility to practitioners of all levels. 

Every month at Vikasa we are offer a ‘Pose of the Month’ challenge to help inspire and educate our global Vikasa community on new poses that you can try yourself and work on mastering at home. 

We’ll share with you a detailed blog post with all the details about the pose, plus a 20 minute video where the pose of the month is used as the Peak Pose in the class.

WIN a YTT with us!

Share a post of you doing your version of the pose of the month and go into the running to WIN:

  • Our full Online 200hr Foundation Yoga Teacher Training (valued at $1,000) 
  • OR $1,000 off one of our in-person Yoga Teacher Training Programs at Vikasa here in Koh Samui, Thailand. 

Both training options enable you to become a certified yoga teacher and teach anywhere around the world. 

All you need to do to enter is:

  1. Share a post in your IG feed of you doing the pose of the month
  2. Tag us IN the post
  3. Share it to your stories and tag us 

We hope you enjoy learning and advancing each month with us and we’re excited to gift one lucky winner a month with the chance to become a Vikasa yoga teacher too. 

This months Pose of the Month is Lolasana. Enjoy your FREE CLASS with Joel below!