Pendulum Pose

Dolasana

• Stand with the feet more than shoulder width apart and keep the legs straight.
• Raise the arms and interlock the fingers of both hands behind the neck with the elbows pointing out to the sides.
• keep the feet firmly on the ground, turn to the right and bend forward.
• Bring the head as close as comfortable to the right knee.
• Swing the upper torso from the right to the left knee and back to the right knee three 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

• Inhale while raising the arms and interlocking the hands behind the head.
• Exhale while bending forward.
• Hold the breath out while swinging from side to side.
• Inhale while returning to the upward position.

Awareness

• The stretch of the back.
• Balance.
• Swadhisthana chakra.

Contraindications

• Back conditions.
• Sciatica.
• Hernia.
• Weak spine or vertigo.
• Heart conditions.
• High or low blood pressure.

Benefits

• Strengthens the thigh and back muscles.
• Tones the spinal nerves.
• Stimulates circulation.