Pendulum Pose


  • 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.


  • 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.


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


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


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