Utthita Lolasana

Last updated: December 21, 2023

What Does Utthita Lolasana Mean?

Sanskrit for 'extended dangling posture', Utthita Lolasana is otherwise known as 'swinging while standing' or 'dangling while standing' pose. It is a Hatha yoga pose, providing a variation of the more advanced Lolasana (in which the dangling of the body is supported by the arms rather than the legs).

Utthita Lolasana is a stimulating and energizing asana, improving stability in the back and hips.


Yogapedia Explains Utthita Lolasana

Follow these steps to practice Utthita Lolasana:

  1. Stand with the feet wider than the hips (about 1 meter apart)
  2. Inhale and lift the arms above the head. Elbows should be straight, but the wrists bent so that the hands hang limp.
  3. Exhale and bend the upper body forward, hinging from the hips whilst keeping the legs stable. Swing the trunk so that the head and arms dangle through the legs.
  4. With each inhale, lift the upper body parallel to the floor, with each exhale swing forward to bring the hands as far back as possible between the legs.
  5. Continue for ten swings, moving rhythmically with the breath.
  6. Inhale to lift the body back to an upright position, and exhale to release the arms down.

This completes one round of Utthita Lolasana, but this may be repeated up to five times. This pose is not suitable for those with high blood pressure, vertigo, lower back problems or slipped disc.

Utthita Lolasana is extremely energizing, removing tiredness, improving circulation and stimulating the spinal nerves. It stretches the hamstrings and muscles of the lower back, as well as improving stability and flexibility in the hips.

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