Lolasana, also known as Pendant Pose or Pendant Lotus Pose, is an advanced arm balance in yoga that requires significant core strength and balance. Here's a step-by-step tutorial on how to practice Lolasana:
1. *Warm-up:* Begin with a few rounds of Sun Salutations or any other dynamic yoga sequence to warm up your body, especially your wrists, arms, and core.
2. *Sit in Lotus Pose:* Start by sitting in Lotus Pose (Padmasana) on your yoga mat. If Lotus Pose is challenging for you, you can sit cross-legged with your ankles crossed.
3. *Place Your Hands:* Plant your palms firmly on the mat beside your hips, fingers pointing forward. Press your hands down to engage your arms and shoulders.
4. *Engage Your Core:* Draw your navel in towards your spine to engage your core muscles. This engagement is crucial for lifting your legs off the ground.
5. *Lift Your Legs:* Begin to lean forward slightly, shifting your weight onto your hands. As you do this, engage your core and lift both legs off the ground simultaneously. Keep your knees bent and your shins parallel to the floor.
6. *Balance:* Finding balance in Lolasana can be challenging. Focus on keeping your gaze forward and your breath steady to help maintain your balance.
7. *Hold and Breathe:* Hold the pose for a few breaths, aiming to maintain stability and control. Initially, you may only be able to hold the pose for a few seconds, but with practice, you can gradually increase the duration.
8. *Release:* When you're ready to come out of the pose, lower your legs back down to the mat with control. Take a moment to rest and breathe before moving on to your next pose.
Tips:
- If lifting both legs simultaneously is too challenging, you can practice lifting one leg at a time until you build enough strength to lift both legs together.
- Focus on engaging your core throughout the pose to support your lower back and maintain stability.
- Use a yoga block under your hands if reaching the floor is difficult, or if you need additional support.
Practicing Lolasana regularly can help build core strength, improve balance, and cultivate concentration and focus. Remember to listen to your body and only go as far as feels comfortable for you. If you're new to arm balances or have any wrist or shoulder issues, it's advisable to practice under the guidance of a qualified yoga instructor.
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26 мар 2024
