Pendant Poseलोलासन
Lolāsana — an intermediate balance pose that works the shoulders, abdominals, triceps.
3–8BREATHS HELD
One line on the timetable. Pendant Pose is held 3–8 breaths, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
ਸਰੋਤ·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
How to do Pendant Pose
Read all of it before starting, and read the cautions further down before starting at all.
Kneel and sit back on the heels, then cross the ankles with the shins tucked in close.
Place a block under each hand if the arms are not long enough to clear the floor.
Set the hands beside the hips, fingers forward, and press down hard.
Round the upper back, draw the knees towards the chest and lift the whole body off the mat.
Hold for a few breaths with the legs hanging, then lower and cross the ankles the other way.
Hold: 3–8 breaths. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Pendant Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Lifts the whole body weight straight up on two hands with no leg support at all.
- Loads the abdominals and hip flexors to hold the folded legs clear of the floor.
- Trains the shoulder blades to push down and wide, which is the base of every press-up shape.
Pendant Pose is one of 31 balance poses in this library and one of 60 poses rated intermediate. Poses held on a reduced base — one foot, two hands, or the forearms.
Who should skip Pendant Pose, or change it
- Wrist injury or carpal tunnel syndrome.
- Shoulder injury.
- Knee discomfort from sitting on the heels — pad the ankles or skip.
- Recent abdominal surgery or a hernia repair.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Pendant Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeStraining upward with a flat back so nothing leaves the floor.
FixRound the upper back strongly and draw the knees in; the lift is a curl, not a hoist.
MistakeHands too far forward or behind the hips.
FixSet the palms level with the hips and use blocks to buy height.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Pendant Pose sits at code 02175, yoga, Power, 4 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 4 × 3.5 × 70 ÷ 200
= 4.90 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 ਮਿੰਟ | 20 ਮਿੰਟ | 30 ਮਿੰਟ | 45 ਮਿੰਟ | 60 ਮਿੰਟ |
|---|---|---|---|---|---|
| Calories | 49 | 98 | 147 | 221 | 294 |
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·code 02175 · 4 MET · 70 kg reference adult·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do Pendant Pose?
Kneel and sit back on the heels, then cross the ankles with the shins tucked in close. Place a block under each hand if the arms are not long enough to clear the floor. Set the hands beside the hips, fingers forward, and press down hard. Round the upper back, draw the knees towards the chest and lift the whole body off the mat. Hold for a few breaths with the legs hanging, then lower and cross the ankles the other way. Hold for 3–8 breaths.
What does Pendant Pose work?
Primarily the shoulders, abdominals, triceps, with the wrists, hip flexors, serratus anterior assisting or lengthening. In mechanical terms: lifts the whole body weight straight up on two hands with no leg support at all.
Who should not do Pendant Pose?
Wrist injury or carpal tunnel syndrome. Shoulder injury. Knee discomfort from sitting on the heels — pad the ankles or skip. Recent abdominal surgery or a hernia repair. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Pendant Pose suitable for beginners?
Not as a first pose. Pendant Pose is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the balance poses marked beginner first.
How many calories does Pendant Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Pendant Pose sits closest to Compendium code 02175, yoga, Power, at 4 MET — about 147 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
The rest of the balance poses on the wall
More balance poses — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written ਅਤੇ what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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