This asana is a variation of Padmasana. The body is lifted up with
both the hands on the floor in this pose. This is the reason why it is
called Utthita Padmasana or Lolasana or Dolasana.
This asana is more difficult than Padmasana because in this asana the
whole body is balanced on both the hands. However if you prefect the
Padmasana, you will have no problem in being able to perform this asana.
Step 1: Sit on the mat and bend one of your feet so that it is
resting on your opposite thigh with the sole facing upwards. Now bend
the other foot and place it on the other thigh so that it is placed over
the other foot, with the sole upwards. This is the Padmasana. Rest the
palms on the floor besides the hips. Slowly raise the trunk without a
jerk. The body should not quiver.
Step 2: Retain the breath in the lungs as long as the body is in the
raised position. Exhale when the body is lowered down. The picture shows
a side view of the asana.While performing this asana, some beginners
experience tremor in the hands because of some weakness but it should
not dishearten them. They should practice the asana patiently and with
While lifting the body on the hands, one may lose balance and fall
backward; so one must be careful at this point.
(Dip in yoga- India)
Pictures by: Ranjith Asanka