{"id":323,"date":"2023-12-12T07:19:23","date_gmt":"2023-12-12T07:19:23","guid":{"rendered":"https:\/\/adiyogaashram.com\/blog\/?p=323"},"modified":"2025-04-05T15:56:17","modified_gmt":"2025-04-05T15:56:17","slug":"lolasana-swinging-pose","status":"publish","type":"post","link":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/","title":{"rendered":"Dare to Swing? Lolasana, a Pose that Will Challenge your Core and Delight You"},"content":{"rendered":"\n

Lolasana<\/strong>, also known as the swinging pose<\/strong>, is a challenging yoga asana that combines strength, balance, and controlled movement. This pose is performed from the seated position of Padmasana and involves lifting the entire body off the floor, creating a swinging motion between the arms.<\/p>\n\n\n\n

Instructions:<\/strong><\/p>\n\n\n\n

Start in Padmasana, sitting with crossed legs.<\/p>\n\n\n\n

Position palms on the floor beside the thighs.<\/p>\n\n\n\n

Inhale deeply and lift the entire body off the floor, balancing solely on the hands.<\/p>\n\n\n\n

While holding the breath, swing the body backward and forward between the arms.<\/p>\n\n\n\n

Exhale and gently lower the buttocks and legs back to the ground.<\/p>\n\n\n\n

Rest in a comfortable sitting position.<\/p>\n\n\n\n

Repeat the pose with your legs crossed in the opposite way.<\/p>\n\n\n\n

Breathing:<\/strong><\/p>\n\n\n\n

Inhale before lifting the body.<\/p>\n\n\n\n

Retain the breath while swinging backward and forward.<\/p>\n\n\n\n

Exhale upon returning to the floor.<\/p>\n\n\n\n

Duration:<\/strong><\/p>\n\n\n\n

Practice 3 to 5 rounds.<\/p>\n\n\n\n

Awareness:<\/strong><\/p>\n\n\n\n

Physical awareness of breath, movement, and balance.<\/p>\n\n\n\n

Spiritual awareness on the Anahata chakra.<\/p>\n\n\n\n

Benefits:<\/strong><\/p>\n\n\n\n

Strengthens arms, wrists, shoulders, and abdominal muscles.<\/p>\n\n\n\n

Opens the chest and enhances control, coordination, and dexterity.<\/p>\n\n\n\n

Serves as an excellent preparatory practice for tadan kriya.<\/p>\n\n\n\n

Learn to know more about yoga poses so you can visit a yoga school in rishikesh<\/a> and join 200 hour yoga teacher training in rishikesh<\/a> and 300 hour yoga teacher training in rishikesh<\/a> and 500 hour yoga teacher training in rishikesh<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Lolasana, also known as the swinging pose, is a challenging yoga asana that combines strength, balance, and controlled movement. This pose is performed from the<\/p>\n","protected":false},"author":1,"featured_media":705,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-323","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"yoast_head":"\nLolasana (swinging pose) Its Steps and Benefits<\/title>\n<meta name=\"description\" content=\"Lolasna Steps and Benefits. The Swinging Pose is a challenging yoga asana that combines strength, balance, and controlled movement.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lolasana (swinging pose) Its Steps and Benefits\" \/>\n<meta property=\"og:description\" content=\"Lolasna Steps and Benefits. The Swinging Pose is a challenging yoga asana that combines strength, balance, and controlled movement.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-12T07:19:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-05T15:56:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/12\/19.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1414\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/#\\\/schema\\\/person\\\/5cb16269cd36c1b0fb89df364fe643d6\"},\"headline\":\"Dare to Swing? Lolasana, a Pose that Will Challenge your Core and Delight You\",\"datePublished\":\"2023-12-12T07:19:23+00:00\",\"dateModified\":\"2025-04-05T15:56:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/\"},\"wordCount\":234,\"image\":{\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/19.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/\",\"url\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/\",\"name\":\"Lolasana (swinging pose) Its Steps and Benefits\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/19.jpg\",\"datePublished\":\"2023-12-12T07:19:23+00:00\",\"dateModified\":\"2025-04-05T15:56:17+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/#\\\/schema\\\/person\\\/5cb16269cd36c1b0fb89df364fe643d6\"},\"description\":\"Lolasna Steps and Benefits. The Swinging Pose is a challenging yoga asana that combines strength, balance, and controlled movement.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/#primaryimage\",\"url\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/19.jpg\",\"contentUrl\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/19.jpg\",\"width\":2000,\"height\":1414,\"caption\":\"lolasana\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/yoga\\\/lolasana-swinging-pose\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Dare to Swing? Lolasana, a Pose that Will Challenge your Core and Delight You\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/\",\"name\":\"\",\"description\":\"Residential Yoga Teacher Training in Rishikesh\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/#\\\/schema\\\/person\\\/5cb16269cd36c1b0fb89df364fe643d6\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2169c90bebe730a5f4be7b899a209713c6b008db627baf7d245c3d37b3a642ac?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2169c90bebe730a5f4be7b899a209713c6b008db627baf7d245c3d37b3a642ac?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2169c90bebe730a5f4be7b899a209713c6b008db627baf7d245c3d37b3a642ac?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"sameAs\":[\"https:\\\/\\\/adiyogaashram.com\\\/blog\"],\"url\":\"https:\\\/\\\/adiyogaashram.com\\\/blog\\\/author\\\/admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Lolasana (swinging pose) Its Steps and Benefits","description":"Lolasna Steps and Benefits. The Swinging Pose is a challenging yoga asana that combines strength, balance, and controlled movement.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/","og_locale":"en_US","og_type":"article","og_title":"Lolasana (swinging pose) Its Steps and Benefits","og_description":"Lolasna Steps and Benefits. The Swinging Pose is a challenging yoga asana that combines strength, balance, and controlled movement.","og_url":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/","article_published_time":"2023-12-12T07:19:23+00:00","article_modified_time":"2025-04-05T15:56:17+00:00","og_image":[{"width":2000,"height":1414,"url":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/12\/19.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/#article","isPartOf":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/"},"author":{"name":"admin","@id":"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/5cb16269cd36c1b0fb89df364fe643d6"},"headline":"Dare to Swing? Lolasana, a Pose that Will Challenge your Core and Delight You","datePublished":"2023-12-12T07:19:23+00:00","dateModified":"2025-04-05T15:56:17+00:00","mainEntityOfPage":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/"},"wordCount":234,"image":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/#primaryimage"},"thumbnailUrl":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/12\/19.jpg","articleSection":["Yoga"],"inLanguage":"en"},{"@type":"WebPage","@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/","url":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/","name":"Lolasana (swinging pose) Its Steps and Benefits","isPartOf":{"@id":"https:\/\/adiyogaashram.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/#primaryimage"},"image":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/#primaryimage"},"thumbnailUrl":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/12\/19.jpg","datePublished":"2023-12-12T07:19:23+00:00","dateModified":"2025-04-05T15:56:17+00:00","author":{"@id":"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/5cb16269cd36c1b0fb89df364fe643d6"},"description":"Lolasna Steps and Benefits. The Swinging Pose is a challenging yoga asana that combines strength, balance, and controlled movement.","breadcrumb":{"@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/"]}]},{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/#primaryimage","url":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/12\/19.jpg","contentUrl":"https:\/\/adiyogaashram.com\/blog\/wp-content\/uploads\/2023\/12\/19.jpg","width":2000,"height":1414,"caption":"lolasana"},{"@type":"BreadcrumbList","@id":"https:\/\/adiyogaashram.com\/blog\/yoga\/lolasana-swinging-pose\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/adiyogaashram.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Dare to Swing? Lolasana, a Pose that Will Challenge your Core and Delight You"}]},{"@type":"WebSite","@id":"https:\/\/adiyogaashram.com\/blog\/#website","url":"https:\/\/adiyogaashram.com\/blog\/","name":"","description":"Residential Yoga Teacher Training in Rishikesh","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/adiyogaashram.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/adiyogaashram.com\/blog\/#\/schema\/person\/5cb16269cd36c1b0fb89df364fe643d6","name":"admin","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/secure.gravatar.com\/avatar\/2169c90bebe730a5f4be7b899a209713c6b008db627baf7d245c3d37b3a642ac?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/2169c90bebe730a5f4be7b899a209713c6b008db627baf7d245c3d37b3a642ac?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/2169c90bebe730a5f4be7b899a209713c6b008db627baf7d245c3d37b3a642ac?s=96&d=mm&r=g","caption":"admin"},"sameAs":["https:\/\/adiyogaashram.com\/blog"],"url":"https:\/\/adiyogaashram.com\/blog\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/323","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/comments?post=323"}],"version-history":[{"count":1,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/323\/revisions"}],"predecessor-version":[{"id":326,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/323\/revisions\/326"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/media\/705"}],"wp:attachment":[{"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/media?parent=323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/categories?post=323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adiyogaashram.com\/blog\/wp-json\/wp\/v2\/tags?post=323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}