Utthita Lolasana, the swinging while standing pose. This dynamic yoga posture invites practitioners to find balance and flexibility while embracing the rhythmic dance of breath and movement. Let’s delve into the details of this unique pose, exploring its benefits and the mindful approach it demands.
Steps:
- Begin by standing erect with your feet a meter apart.
- Raise your arms overhead, keeping the elbows straight.
- Bend your wrists forward, allowing your hands to hang limp.
- Gently bend forward, initiating a swinging motion from the hips.
- Let your arms and head gracefully swing through the legs.
- Embrace the sensation of being tension-free, akin to a rag doll.
- On the upward swing, raise the trunk parallel to the floor.
- During the downward swing, bring your hands as far back as possible behind the feet.
- Complete up to 5 swings before returning to the upright position with raised arms.
- Lower your arms to the sides and repeat this sequence up to 5 times.
Breathing Technique:
- Inhale fully through the nose while raising your arms and returning to the upright position.
- Exhale forcefully through the mouth during each downward swing to expel stagnant air from the lower lungs.
- Optionally, make the ‘ha’ sound with each forced exhalation, emphasizing the movement of the diaphragm from the abdomen.
Awareness:
- Stay attuned to the movement of the diaphragm and breath.
- Keep the body loose and focus on the rhythmic swinging motion.
Contra-indications:
- Avoid practicing Utthita Lolasana if you suffer from vertigo, high blood pressure, or back conditions.
Benefits:
- Alleviates tiredness by stimulating circulation and toning spinal nerves.
- Stretches hamstrings and back muscles loosens hips, and massages visceral organs.
- Accelerates lymphatic flow, improving drainage, especially from the abdomen and base of the lungs.
- Pre-pranayama practice, opening up alveoli and enhancing ventilation-perfusion matching in the lungs.
- Offers the added benefits of inverted asanas, particularly on the brain.
- Experience the rejuvenating effects of Utthita Lolasana as you embrace the fusion of movement, breath, and mindfulness in this dynamic yoga pose.
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