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.

Breathing

• 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.

Awareness

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

Contraindications

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

Benefits

• 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.