How to do Swinging Yoga Pose – Lolasana

Do you want a perfectly toned body? Do you easily get distracted and feel rejected? Are you tired of the same workout and want to try more difficult yoga asana? If you nodded yes to any of these questions, it’s time to swing your way into happiness with the Swinging pose.

Also known as the Pendant pose and Lolasana, regular practice of this asana gives you toned-up arms and a solid core. The harder-than-it-looks yoga asana helps you build strong pelvic floor muscles and abdominals and is a favorite among athletes and bodybuilders.

Let’s dive deeper and understand how to practice the correct posture of the swinging pose, its benefits, and how to customize it to suit your needs and fitness levels.

Swinging Pose – Step by Step Instructions

How to practice the correct posture of the Swinging Pose

  1. Sit in Padmasana

    Sit in Padmasana (left foot over the right thigh, right foot over the left thigh, and heels touching the groin). Inhale a deep breath and prepare your body and mind for the yoga asana.

  2. Place your palms on the floor beside your thighs

    Place your palms on the floor beside your thighs. Inhale a deep breath, direct your energy and awareness towards the arms and upper body and slowly raise your body from the floor, balancing solely on the arms. Make sure your belly is tucked, spine is not rounded and fingers are spread open. Softly gaze in a slightly upward direction.

    - Advertisement -
  3. Once comfortable in the position, swing your body forward and backward

    Once comfortable in the position, swing your body forward and backward between your arms, make sure you do it very slowly and only when you are sure of your balance else you will end up injuring yourself.

  4. Come out of the pose

    To come out of the pose, exhale and steadily lower your upper body and buttocks so that you sit back on the floor. Then, release the ankles or uncross your legs. Take a few deep breaths and repeat 3 to 4 times altering the position of the ankles or legs.

Beginners tip

The swinging pose is an advanced yoga pose and requires practice, discipline, and enough upper body strength. Don’t be disheartened and honor your body’s limit.

Beginners can start by keeping feet on the ground or use yoga blocks under your palms while lifting only the torso for less strain on the arms and wrists.

Best time to perform

The best time to practice this yoga asana is in the morning as it stretches and strengthens the body, boosts your self-confidence, and motivates you for the day ahead.

In case you can’t work out in the mornings, it is ok to practice in the evenings. Just make sure you have an empty stomach and you had last meal at least 4 hours before you begin the workout.

- Advertisement -


Health benefits

The swinging pose helps to strengthen the wrists, arms, and shoulders. It also helps in strengthening the lower back, legs and abdominal muscles which in turn removes the excess belly fat. This yoga asana helps to develop control, coordination, and balance in the body. Regular practice of yoga pose improves digestion and relieves respiratory problems like asthma.

Therapeutic benefits

The swinging pose helps to develop concentration. It activates the Muladhara (root) chakra and the Manipura (solar plexus) chakra. The opening up of the root chakra brings in mental and emotional stability along with a sense of security, while an open solar plexus chakra improves self-confidence and enhances motivation.


Avoid holding the swinging pose for longer durations as it may strain your neck or shoulder. If you feel any discomfort/strain, come back to the sitting position, and take rest.

This asana is not meant for people with back pain, tender wrists, stiff neck, hernia, high BP, prolapse, heart condition or pregnant women.


The swinging pose is an excellent pose that helps you to stretch and strengthen back muscles, building a solid core and toned-up arms. It’s a good alternative to sit-ups and planks and also helps in improving concentration and mental health.

Additional facts

Preparatory poses – Adho mukha svanasana, Uttihita chaturanga dandasana, Gomukhasana, Padmasana

Follow up poses – Bakasana, Kakasana, Sirsaasana, Tittibhasana 

Alternate poses – Phalakasana

Sanskrit name – LOLASANA (pronounced as Low-Laa-suh-nuh)

Lol – Swing, Asana – Pose

This pose makes one literally swing to and fro and thus, the name swinging pose.

Difficulty level – Advanced

“Be happy for those who are happy, have compassion towards the unhappy and maintain equanimity towards the wicked.” – Patanjali

Fun fact – Yoga asanas are a powerful way to change your body and life but compared to the age of philosophy of yoga they are relatively young. Yoga primarily was about meditation, chanting and breathing exercises.

What are your thoughts on the story? Share it with your loved ones

Sonam Gulati
Sonam Gulati
Sonam Gulati - A wife, a mom, a dog-mom, a fitness enthusiast (in no particular order) has been practicing yoga for the last 12 years. Her journey began due to chronic back pain (thanks to a long sitting job) and post-natal depression. The pain birthed an urge to find a strong body and mind (for herself, for her child) and ended up transforming her. Working through deep-rooted feelings and trauma, releasing them layer by layer, her life today is a testament to the healing power of Yoga and how it enables a mind, body, and soul union. She has been writing on various aspects of health and relationships for over 8 years, journaling through her journey.

Popular Stories


Enjoying our content?

Subscribe and receive a weekly newsletter packed with awesome stories to inspire you!

More Articles Like This