Pendant Pose anatomy

Pendant Pose · Lolasana · Tư thế mặt dây chuyền

Pendant Pose mainly works triceps brachii, latissimus dorsi, trapezius, pectoralis minor; it stretches erector spinae; rotator cuff stabilize.

Opening the 3D model…

Kneel sitting on your heels with the ankles crossed behind you and place your hands on the floor beside the knees, fingers spread and pointing forward. Straighten the elbows, press the hands firmly down, draw the belly in deeply and round the back like a cat, pulling the knees toward the chest to lift the knees, shins and feet off the floor. The crossed shins stay tucked under the body and the feet hang between the hands, so only the hands touch the floor; once steady, you can let the body and legs swing back and forth like a pendant. The triceps, the muscles that draw the shoulders down, the abdominals and the hip flexors work very hard while the back muscles lengthen. If your arms are short for your trunk, place blocks under the hands; avoid the pose with wrist or shoulder pain or during pregnancy.

Muscles in this pose

Working (contracting): Triceps brachii, Latissimus dorsi, Trapezius, Pectoralis minor, Serratus anterior, Deltoid, Wrist flexors, Rectus abdominis, Transversus abdominis, Iliopsoas, Hamstrings, Adductors

Stretching: Erector spinae

Stabilizing: Rotator cuff

Why these muscles work or stretch

• Triceps brachii · Working (contracting): Straightens the elbows, pushing the floor away
• Latissimus dorsi · Working (contracting): Draws the shoulders down, lifting the body
• Trapezius · Working (contracting): The lower fibers draw the shoulders down, away from the ears
• Pectoralis minor · Working (contracting): Helps draw the shoulder blades down
• Serratus anterior · Working (contracting): Pushes the floor away and rounds the upper back
• Deltoid · Working (contracting): Mainly the front fibers, as the body leans forward
• Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Rectus abdominis · Working (contracting): Curls the trunk strongly to lift the hips and legs
• Iliopsoas · Working (contracting): Pulls the knees toward the chest, lifting the legs off the floor
• Hamstrings · Working (contracting): Flexes the knees, keeping the heels near the buttocks
• Adductors · Working (contracting): Keeps the knees drawn together
• Erector spinae · Stretching: Lengthens as the back rounds

Practice cues

• Hands level with the knees; press the base of the fingers down and push the shoulders away from the ears
• Draw the belly in, round the back and pull the knees toward the chest, heels toward the buttocks
• Lift in stages: first only the knees, then the feet as well

Benefits

• Strengthens the arms, wrists and shoulders
• Works the abdominals and hip flexors very strongly
• Prepares for arm balances and for jumping back in a flowing sequence

Cautions / contraindications

• Avoid with a wrist, elbow or shoulder injury
• Avoid if kneeling with crossed ankles hurts the knees or ankles
• Avoid during pregnancy or after recent abdominal surgery

Easier variations

• Place the hands on blocks for more lifting room
• Lift only the knees while the toes stay on the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Crane Pose Bakasana (Crane)
• Crow Pose Bakasana
• One-Legged Crow Pose Eka Pada Bakasana
• Shoulder-Pressing Pose Bhujapidasana
• Scale Pose Tolasana
• Sage Koundinya Pose II Eka Pada Koundinyasana II

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)