In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the November 2001 issue Yoga diary. You can find more of our archives here.
Courage has many faces. The most visible face of courage, and the face we value most, is the face found in the headlines on the front page or on the big screen. Heroes have it, warriors have it. survivors have it. It’s a quality we all strive for to varying degrees, but those of us who work and live ‘normal’ lives often feel there is little opportunity to demonstrate our personal courage.
However, we often underestimate the significance of the many little things that require trust, faith and courage. Learning to recognize these small opportunities is a valuable skill in times when a major crisis throws us out of our routine. When we practice hatha yoga, we initiate a process that is progressive in nature. We start with small things, and with practice we build our endurance, strength and courage.
In the midst of this lie the seeds of transformation: opportunities to break deep-rooted reaction patterns, both physical and emotional. Recognizing these patterns and determining whether you are practicing with good intentions is not easy. Ultimately, the quality of your practice can be measured by its effect on your response to the many stresses that arise in everyday life. If yoga helps you respond more creatively and positively, then you are on the right track.
Whether you take a beginner class or practice at home, your first small steps in yoga take courage. And to continue taking those steps over the course of your life, it will take even more. Lolasana (hanger pose) is a beginning arm balance that offers an experience that requires courage: the courage it takes to literally pull yourself off the floor.
Why you should practice Lolasana
The Sanskrit word lol can be translated as “fickle, often changing, trembling, quivering, or dangling back and forth like an earring.” Interestingly, Lola is also another name for the goddess of fortune and wealth, Lakshmi, who represents the power of multiplicity.
When you start this pose you will probably feel insecure; you may even tremble or tremble in fear. But like an earring hanging lightly from a delicate lobe, Lolasana, when mastered, will offer you a quality of lightheartedness, defying the “heaviness” of your situation, moving gently with the nature of change.
How to do Lolasana
To begin the pose, sit on your hands and knees with your legs together and the tops of your feet flat. Place your right shin over the left and cross your shins just above the ankles. Keep your knees close together and allow your feet to rotate outward. Slowly sit on your heels and place your weight on your feet as you lift the right knee two to four inches vertically off the floor.
Rest your hands on the knees initially as you settle into the preparatory part of the pose. Like Simhasana (Lion Pose), this first phase of Lolasana helps develop flexibility in the lower legs and feet, improving knee and ankle function. Stay in this position for three or four breathing cycles, keeping the sound of your inhales and exhales smooth and even.
Although the sensations of the shin bones crossing each other can be intense, be patient with your experience and visualize your shin bones softening, loosening the connective tissue of the lower legs.
The lift-off
The second part of the pose involves lifting yourself off the floor and hovering above your mat. When the wrists, arms and/or abdominal muscles are weak, ‘taking off’ can be challenging, and for many, frustrating to the point of intimidation. By breaking down the process step by step, you can approach your “edge”: the point of balance needed to achieve this pose without panic or despair. Through consistent efforts over time, you will develop the strength and balance necessary for a full lift.
From your seated position, place your hands on the floor next to your thighs, about halfway between the knee and the ankle. As you exhale, press your hands down, fully extend your arms and slowly lift your knees and buttocks off the floor, keeping the weight on the tops of the feet and hands. Lift as high as you can.
When you reach your maximum, lean forward very slowly until you feel the abdomen contract. Stay here for two or three breathing cycles, holding the contraction in the abdomen and feeling the strength in your fully extended arms. This “training wheels” version of the pose can be practiced for weeks until your confidence increases.
The ability to get into the final position will come from deepening the pull from the navel to the spine and tucking the heels into the buttocks. Avoid hopping and work slowly to develop this essential understanding.
The swing of it
Once the lift necessary to leave the floor has been achieved, the final step in the pose is to swing the legs back and forth slightly like an earring. With concentrated effort, this final phase comes naturally. With the legs raised off the floor, suck the knees up higher and pull the feet back and forth through the arms. As the swing of your legs reaches its peak, gravity will help initiate the movement back to center. As your knees drop, pull your buttocks back and forcefully pull your belly button inward.
If your feet get stuck on the mat, move to a firm, smooth surface such as a hardwood floor and place a folded blanket between your hands. By sliding the blanket back and forth with your feet, you can train your abdomen and build strength. Lolasana helps strengthen the wrists and hands, as well as the muscles of the back. It strengthens the abdomen and creates lightness in the legs. But most importantly, it builds the confidence, patience, and courage needed for more challenging arm balances and for turning the unexpected crises in your life, both large and small, into wonderful opportunities for insight.
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