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A challenging arm balance that requires intense core strength and shoulder stability. It mimics the swinging of a pendant and is a great way to build the power needed for advanced transitions.
Kneel and cross your ankles, sitting on your heels.
Place your hands on the floor or blocks beside your knees.
Press down hard and lift your knees and feet off the mat.
Press your palms firmly into the ground, spreading your fingers wide.
Keep your arms straight and strong.
Round your upper back slightly (hollow chest) to find more lift.
Squeeze your knees into your chest as you lift.
Stay as compact as possible.