Pengalaman saya dengan Lolasana: Manfaat, Panduan Langkah-demi-Langkah & Tips untuk Pemula

Fakta-fakta cepat

• This article, I will share some of the many benefits I have experienced from Lolasana and give a step by step explanation of how to do the pose correctly to get the maximum benefits from it.
• I have been practicing Lolasana on a regular basis and I feel it has brought me a lot of energy, motivation and confidence throughout the day.
• The second study, The Effects of a Yoga Intervention on Balance and Flexibility in Female College Students During COVID-19, also demonstrated notable gains in balance and flexibility following regular yoga practice.

Lolasana is an advanced yoga pose or pendant yoga position named in Sanskrit that is extremely beneficial for the body, core, arms and shoulders. The moment I began to practise this pose, I realized it takes a lot of strength and balance. It gradually became a wonderful supplement in my yoga practice. This article, I will share some of the many benefits I have experienced from Lolasana and give a step by step explanation of how to do the pose correctly to get the maximum benefits from it. Lolasana can be useful for beginners or advanced yogis to increase overall strength, stability and body awareness.

Benefits of Pendant Yoga Pose or Lolasana.

1. Core Strength.

The first thing I saw when I started practicing Lolasana was increased core strength. This position is good for the core muscles such as the rectus abdominis, transverse abdominis and obliques. I toned and strengthened my core with regular practice, which then supported me in my various yoga poses and everyday actions.

2. Arm and Shoulder Strength.

I feel Pendant Yoga Pose really toned my arms and shoulders up. The entire body weight can be used on the hands, the muscles targeted include biceps, triceps and deltoids. Over time, my upper body developed more strength, stability and posture, and I felt it.

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3. Improved Balance.

Lolasana is a very balanced and stable posture. Lifting my legs off the ground, balancing on my hands, this tests my ability to stay centered and focused. I have developed more awareness of my body and balance because I practice these yoga poses regularly, which helps me to execute other yoga postures and daily activities confidently.

4. Increased Flexibility.

This is a stretch and strengthen for the hip flexors, hamstrings and lower back. During practice of Lolasana, I realized that it would stretch these muscles and over time enhance my flexibility in the lower part of my body. The introduction of greater flexibility has also helped to improve mobility and stiffness.^(1),(2),(3)

5. Increased energy and vitality.

Lolasana is an energising posture that works on the Manipura chakra or solar plexus chakra. This energy center relates to personal power, confidence and vitality. I have been practicing Lolasana on a regular basis and I feel it has brought me a lot of energy, motivation and confidence sepanjang hari.

6. The ability to concentrate and focus one’s mind.

Lolasana requires one’s full attention and mental awareness, so this is obviously beneficial for concentration and mindfulness. When I get into this kind of intense engagement with my legs and these hands so I’m able to lift my legs up and balance on my hands, my mind quiets and becomes clearer. I have been doing this consistently and my focus and general awareness has improved.

7. Emotional Release.

Emotional release was another surprising benefit I had. This posture requires some physical effort, which may help to dissolve stagnated energy or tension that may be locked up in the body. I feel more refreshed, lighter and more relaxed after practicing Lolasana.

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I have found the use of Lolasana in my yoga practice to have many physical and mental benefits. But, I always ensure the correct positioning and listen to my body so that I can avoid injury and strain. If you are new to yoga or have any medical conditions, I highly recommend having a qualified yoga instructor to help you work through these poses.If you are new to yoga or have pre-existing medical conditions, I highly recommend working with a qualified yoga instructor before you work through any of the advanced poses, in particular Lolasana.

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How I Do Pendant Yoga Pose or Lolasana?

These are the sequence that I use when I practice Pendant Yoga Pose or Lolasana:

1. I will start by sitting on my mat, with my legs straight in front of me. I then put my hands on the mat with my fingers closer to my body and my palms flat on the mat just behind my hips.

2. Then I press my hands hard into the mat and I use my tummy muscles to get my legs up off the ground and bring my knees towards my chest. This assists me to develop the strength and stability in the position.

3. I move my weight forward and put my kumpulan weight in my hands and arms. While doing so, I slightly bend my elbows so as to form a strong and stable base.

4. I slowly lift off the ground with my feet straight in front of me. My core stays tight and my eyes are forward to keep myself balanced and stable.

5. With my feet off the ground, I attempt to pull my knees towards my chest, thus establishing a balanced and compact form in the pose.

6. Maintaining this position, I keep pushing down through my hands and core muscles. Also, I make sure my shoulders are relaxed and away from my ears.

7. Maintain the posture for several breaths and over time build up my stamina. If it is not easy for me to hold, I begin with short holds and gradually increase my hold strength.

8. I then slowly take my feet off of the ground one by one to release the berlagak. Afterwards I engage my legs and sit nicely on my mat to take a moment of rest.

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My experience is that practice and patience is the key to this Pendant yoga Pose. I’m reminded to not force the pose and also to listen to my body. The arm-balance posture is very difficult, but with patience and perseverance, I am slowly gaining the strength and balance to do this posture.

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My Personal Experience on Lolasana.

Hi, I am Dr. Rachita Narsaria, Certified Yoga Instructor and Wellness Expert, throughout the years I have done and taught different styles of yoga: strength-based yoga and balance based yoga like Lolasana (Pendant Pose). I first tried Lolasana and found it to be one of the most difficult arm balance poses because of the strength that it demands for the core and upper body. But, over time and with some practice and the right way to do it, I started to get comfortable and steady in the pose.

I have found that doing Lolasana regularly has greatly boosted my core strength, shoulder stability, body awareness and concentration. I have also witnessed this practice in many of my students when they added this posture to their yoga practices. All of the insights and recommendations presented in this article have come from my experience in teaching yoga to people of all skill levels, as well as from my own personal experience.

“After practicing Lolasana consistently, I noticed remarkable improvements in my arm strength, core engagement, and overall balance.”

— Dr. Rachita Narsaria, Certified Yoga Instructor and Wellness Expert

Who Can Do Pendant Yoga Pose or Lolasana?

The pendant yoga pose is, I believe, an advanced arm-balance posture that takes a lot of strength, stability and control. I would not suggest it for complete newbies or those with poor upper-body strength. It is most appropriate for those who have been practicing yoga for a while and have built-up their arm and core strength. If you feel you can do arm balances like Crow Pose or Crane Pose, you might be able to try Lolasana. But I always recommend taking yoga classes with a trained yoga instructor to minimize the risk of any injuries!

Who Should Avoid Pendant Yoga Pose or Lolasana?

As per my knowledge and experience, Pendant Yoga Pose will take a lot of kekuatan tubuh bagian atas and core stability. So beginners, or anyone with poor arms, shoulders or wrists should stay out of this pose. Also, individuals who already have an injury or condition to the upper-body, like shoulder impingement or carpal tunnel syndrome, should avoid Lolasana, as it can aggravate their condition. I feel it’s crucial to keep practicing yoga in a safe manner, respecting your body’s boundaries.

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As I’ve practiced yoga, the lolasana (pendant) position is one of the most difficult yet rewarding yoga postures I have practiced, with many benefits to both the body and mind. It has helped me to develop core and upper body strength, flexibility and to develop my sense of balance and body awareness. Not just the physical benefits, I’ve also discovered that it helps with stress and concentration. The process of mastering Lolasana is challenging and requires time, dedication and patience, but the entire experience is very empowering. From the beginner who is trying to move towards advanced stances to the expert who wants to advance their practice, Lolasana can contribute to a healthier, stronger and balanced life.

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