Utthita Lolasana in yoga also known as the swinging while standing 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 Utthita Lolasana - Swinging While Standing Pose In Yoga, benefits of Utthita Lolasana - Swinging While Standing Pose In Yoga, its various variations, precautions, and notes for practitioners.
How to do Utthita Lolasana – Swinging While Standing Pose In Yoga
- Stand erect with the feet a metre apart.
- Raise the arms over the head, keeping the elbows straight.
- Bend the wrists forward so that the hands hang limp. Bend forward and swing the trunk open from the hips, allowing the arms and head to swing through the legs.
- After this initial major swing, allow the body to swing gently and spontaneously a few times.
- Then balance for a few moments while the trunk hangs down from the hips. Be tension-free like a rag doll.
- Return smoothly to the upright position with the arms raised, then lower the arms to the sides.
- Repeat up to 5 times.
- To strengthen the back, after the first major swing downwards, on the subsequent upward swing, raise the trunk so that it is parallel to the floor.
- On the downward swing bring the hands as far back as comfortable behind the feet.
Breathing pattern while doing Utthita Lolasana – Swinging While Standing Pose In Yoga
- Inhale fully through the nose while raising the arms.
- Exhale forcefully through the mouth on each downward swing to make sure all the stagnant air has been expelled from the lungs.
- While swinging up, inhalation will be a reflex action only, but the lungs empty totally on the down swing.
- For added effect, the sound ‘ha’ may be made with each forced exhalation. This sound should come from the abdomen and not the throat, so the movement of the diaphragm is emphasized.
- Inhale while returning to the upright position.
Benefits of doing Utthita Lolasana – Swinging While Standing Pose In Yoga
- This asana helps to remove tiredness by stimulating the circulation and toning the spinal nerves.
- It stretches the hamstrings and back muscles, loosens the hips and massages the visceral organs.
- This is an excellent pre pranayama practice as it opens up all the alveoli and helps drainage of stagnant mucus.
- It has the added benefits of inverted asanas, especially on the brain.
Precautions while doing Utthita Lolasana – Swinging While Standing Pose In Yoga
- Not to be practised by people who suffer from vertigo, high blood pressure or back conditions.
- Cautions for inverted postures apply.
Standing Asana SeriesUtthita Lolasana - Swinging While Standing 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 Utthita Lolasana - Swinging While Standing Pose In Yoga easily, its benefits, and precautions.