Dolasana in yoga also known as the pendulum pose is a standing pose mentioned in the series Standing Asanas mentioned in the book “Asana Pranayama Mudra Bandha”. It focuses on stretching and strengthening the muscles. In this article, we will easily and comprehensively learn how to do Dolasana – Pendulum Pose In Yoga, benefits of Dolasana – Pendulum Pose In Yoga, its various variations, precautions, and notes for practitioners.
How to do Dolasana – Pendulum Pose In Yoga
- Stand with the feet more than shoulder width apart. Raise the arms and interlock the fingers behind the neck with the elbows pointing sideways.
- Turn slightly to the right and bend forward, keeping the feet firmly on the ground.
- Bring the head as close as comfortable to the right knee. The legs should remain straight throughout the practice.
- Swing the upper torso from the right to the left knee and back to the right knee. Repeat 3 times.
- Return to the centre and stand upright.
- Repeat with the swing starting from the left knee.
- This is one round, and is usually sufficient.
Breathing pattern while doing Dolasana – Pendulum Pose In Yoga
- Take a deep breath in while standing.
- Exhale while bending forward.
- Hold the breath out while swingiing from side to side. Inhale while coming up into the standing position.
Benefits of doing Dolasana – Pendulum Pose In Yoga
- This asana strengthens the hamstrings and back muscles, makes the back supple and tones the spinal nerves.
- It improves the blood circulation to the head and face.
Precautions while doing Dolasana – Pendulum Pose In Yoga
- Not to be performed by people suffering from vertigo, high blood pressure, sciatica or hiatus hernia.
- Cautions for inverted postures apply.
Standing Asana SeriesDolasana – Pendulum Pose In Yoga is a part of the standing asana series. Standing asanas or standing yoga poses are the asanas that have a standing position as the starting position. Standing asanas are an important part of all yoga sequences. This series of standing asanas include beginners asanas focusing on stretching and strengthening the back, shoulders, and leg muscles.
The following 14 yoga asanas or yoga poses are a part of the standing asanas series.
- Bandha Hasta Uttanasana – Locked Hand Raising Pose In Yoga
- Akarna Dhanurasana – Bow And Arrow PoseIn Yoga
- Tadasana – Palm Tree Pose In Yoga
- Tiryaka Tadasana – Swaying Palm Tree Pose In Yoga
- Kati Chakrasana – Waist Rotating Pose In Yoga
- Tiryaka Kati Chakrasana – Swaying Waist Rotating Pose In Yoga
- Meru Prishthasana – Spine And Back Pose In Yoga
- Uttanasana – Squat And Rise Pose In Yoga
- Druta Utkatasana – Dynamic Energy Pose In Yoga
- Samakonasana – Right Angle Pose In Yoga
- Dwikonasana – Double Angle Pose In Yoga
- Trikonasana – Triangle Pose In Yoga
- Utthita Lolasana – Swinging While Standing Pose In Yoga
- Dolasana – Pendulum Pose In Yoga
We hope that through this article you were able to understand how to do the Dolasana – Pendulum Pose In Yoga easily, its benefits, and precautions.