Swaying while standing pose

Utthita Lolasana

  • Stand with the feet about one meter apart.
  • Raise the arms above the head and keep the arms straight.
  • Bend the wrists encouraging them to be limp with the fingers pointing forward.
  • Moving from the hips swing the torso down forward allowing the arms and head to sway through the legs.
  • After this initial swing, allow the body to rock gently and spontaneously a few times until it naturally stills.
  • Hang forward and be tension-free, like a rag doll.
  • Engage the core muscles and carefully raise the torso back upright with the arms above the head.
  • Lower the arms beside the body and relax.
  • Practice up to 5 rounds.


  • Inhale while raising the arms.
  • Exhale strongly through the mouth on each downward swing, expelling all the air.
  • Inhale while returning to the upward position.


  • Keeping the body loose.
  • Rhythmic swinging movement.
  • Expelling any stale air from the lungs.
  • Synchronizing the movement with the breath.
  • Manipura chakra.


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


  • Helps to remove tiredness.
  • Stimulates circulation.
  • Tones the spinal nerves.
  • Stretches the thighs, hips and back muscles.
  • Activates abdominal organs.

Practice note

  • When swing forward be careful the hands don’t hit the floor.