2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

ARM BALANCE: PENDANT POSE
Pendant Pose
Lolasana
(lo-LAHS-uh-nuh)
Pose Type: arm balance, forward bend, core
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs) or Nasagrai or Nasagre (nose)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Keep your fingertips
on the floor on the sides of your hips. Engage your mula bandha, uddhiyana bandha, and ujjayi
breathing.
2. Exhale and lean forward, lifting your sitting bones off the floor. Bend your right knee, sliding your
foot back. On the next exhale, bend your left knee, sliding your left foot back to meet your right.
Your left shin should end up on top of your right calf muscle. Sit on your heels with ankles crossed
under your sitting bones.
3. Inhale and rock forward. Exhale, engage your core, pull your quadriceps toward your chest, and
lift your knees and feet off the floor, balancing on your fingertips. Make sure your arms are strong
and straight and your shoulders are on top of your fingertips.
4. Aim to hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of
the pose.
5. Inhale and lower your feet and knees to the floor. Exhale and bring both legs straight out in front of
you. Repeat on the opposite side.
Modification: on the fingertips; ankles crossed
lola = pendant