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.
