Dolasana
pendulum pose
Instructions
Stand with the feet more than shoulder width apart.
Raise the arms and interlock the fingers behind the neck with the elbows pointing sideways.
Turn slightly to the right and bend forward, keeping the feet firmly on the ground.
Bring the head as close as comfortable to the right knee.
The legs should remain straight throughout the practice.
Swing the upper torso from the right to the left knee and back to the right knee. Repeat 3 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
Take a deep breath in while standing.
Exhale while bending forward.
Hold the breath out while swinging from side to side.
Inhale while coming up into the standing position.
Awareness
Physical – on the stretch of the back and the balance.
Spiritual – on swadhisthana chakra.
Precautions
Not to be performed by people suffering from vertigo, high blood pressure, sciatica or hiatus hernia. Cautions for inverted postures apply.
Benefits
This asana strengthens the hamstrings and back muscles, makes the back supple and tones the spinal nerves. It improves the blood circulation to the head and face.