by Hope Darby

Created on: February 11, 2009

Feel like defying gravity? It's a simple thing to do; just add Lolasana to your yoga workout! Lolasana, commonly called the Pendant Pose, is incredibly impressive. So impressive, in fact, that it intimidates most beginners into total avoidance. Never fear, though, because we're about to learn a few nifty tips and tricks to bolster your gravity-scoffing ability.

Ready? Let's go!

First, you must bear in mind that this is not an easy pose. You will not be able to do it properly on your first attempt; you likely will not be able to do it properly on your fifth attempt. But it is possible, and the exhiliration of accomplishment you will experience upon perfecting the pose is absolutely worth it. So take your time, learn each step, and keep practicing!

The goal of the Pendant Pose is to have your body tucked into a ball, suspended in the air by your hands, and gently rocking your body through your arms. Sounds complicated, right? Well, we'll break it down into manageable bites.

Step 1: To begin the Pendant Pose, kneel on the floor. Cross your right ankle over the back of your left, and sit back on your right heel, nestling it into your backside.

Step 2: Place your hands on the floor beside your legs, keeping your wrists a few inches in front of your shoulders. You can use blocks under your hands to make the pose a little easier

Step 3: As you exhale, press your hands into the floor, and pull your belly button towards your backbone. Spread your shoulder blades and round your back, actively pressing your shoulders out and down, while simultaenously drawing your navel to the sky. This allows you to lift your legs off the ground, and hang suspended on your hands.

Step 4: Hold this suspension for 10-15 seconds, and then exhale and release back to your starting position.

Remember, this is not an easy pose. Don't frustrate yourself by insisting upon getting it right the first time. You will likely need to start small: rather than attempting to bring your entire body off the ground, keep the toes of your bottom foot on the floor for support and balance as you lift the rest of your body up. Eventually, you will be able to perform this posture in its entirety.

There are three tricks to keep in mind to make this pose easier:

1. Rounding your back and shoulders. Practice this action regularly, before you begin the Pendant Pose. To practice, simply begin on all fours, with your knees directly below your hips and your hands a few inches in front of your shoulders. As you inhale, drop your head forward and pull your belly button toward the ceiling. Tip your tailbone forward, completing the soft arch of your back. Understanding the mechanics required to round your back will help you tremendously in the Pendant Pose.

2. Your belly button is a powerhouse. The majority of your "lift" in Lolasana comes from your navel. As you practice rounding your back, also note the movement of your navel. Imagine a silver thread running from the ceiling, through your back, and attaching to the back of your belly button. As you pull your tummy in, picture that thread reeling you upward.

3. Don't forget the arms! While rounding your back, make a point to focus on your shoulders and arms. Spread your shoulder-blades apart, and actively press them out and down. This will cause your arms to channel all of their energy and strength into your hands. Keep your fingers spread wide, with the spongy heel of your hand and the fingertips pressing against the floor.

So, now that you are prepped and ready, go give it a try. Defy gravity, take flight, and accomplish something truly impressive!

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