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The way to Do Ardha Mandalasana (Half Circle Pose) and Its Advantages

Picture: kazuyo_aikyam_yoga / instagram


Ardha Mandalasana

(ard-hah Man-d-al-ah-sah-nah)

Widespread Half circle pose
Kind Standing/backbend aspect stretch
Degree Intermediate
Stretches Triceps-biceps, Gluteus maximus, thighs, levator scapulae (aspect neck muscle)
Strengthens Decrease again, chest, shoulder

Half circle pose is an easy aspect stretching yoga pose that aids in chest opening. It is named Ardha Mandalasana in Sanskrit, ardha stands for half, mandala means circle and asana means pose. If you get into the ultimate place of this pose, your leg, torso, and arm make a half-circle-like determine.

In half circle pose the physique posture is such that one leg (let’s say the left leg) is kneeling, whereas the suitable leg is prolonged to the aspect, with the foot grounded and toes going through entrance. The left hand rests on the bottom to the left, whereas the suitable arm reaches up and over the top, palm going through down.

This posture is related to mandalas, that are round designs seen as a mirrored image of the cosmos. Mandalas are sacred yoga symbols to assist focus consideration throughout meditation.

Ardha mandalasana is historically related to the Muladhara (Root Chakra) because it stimulates and expands the hips and pelvic space. It additionally opens your decrease ribcage and permits you to take deep breaths. Anatomically it prompts your thymus gland and stimulates your immune system. It is a wonderful pose to work on aspect flexion.

Step-by-step directions

To carry out ardha mandalasana, comply with these simples steps:

  • Stand in a kneeling place in your yoga mat.
  • Stretch your left leg out to the aspect and place the only real of your foot flat on the ground, toes going through ahead. Your left foot will probably be in step with the suitable knee.
  • Deliver your proper hand to the ground, simply beside your proper knee.
  • Bending your left aspect of the physique, stretch your left arm in direction of your head with the palms going through the ground.
  • Flip your head to gaze on the left-hand fingers. Prolong by the fingers and left foot toe to create the half-circle picture on the left aspect.
  • Preserve your hips squared and going through ahead together with a straight backbone.

Keep on this posture for 3-5 breaths. You’ll begin deep respiration routinely as you come into this pose.

To come back out, deliver the left arm down in direction of the hips and gently come again to the kneeling place.

Newbie’s Suggestions

Holding a kneeling place in half circle pose could also be uncomfortable for newcomers or folks having joint issues. Listed below are some tricks to keep away from that:

  • Preserve a folded blanket beneath the knee for enhanced padding. Knee pads or a kneeling mat also can work to cushion your joints.
  • A micro-bend within the knee of the stretched will probably be helpful within the preliminary levels of the pose.
  • You should utilize a block beneath the hand that will probably be stored on the bottom if in case you have issues with bending utterly. Utilizing a block provides you additional elevation to help your place.
  • If in case you have a stiff neck, you’ll be able to maintain your gaze ahead as an alternative of tilting the top again and gazing on the lifted hand.

Advantages of Ardha Mandalasana

Ardha mandalasana is a implausible frontal physique opener pose. It focuses on the aspect physique stretch. The deep opening of the chest improves lung capability and the slight backbend promotes spinal decompression. Furthermore, the aspect thigh muscle tissue are additionally actively engaged. 

Listed below are some key advantages of half circle pose:

  • Strengthens each side of the physique, permitting for essentially the most balanced distribution of steadiness and power.
  • The hips and pelvic space are opened, in addition to the thighs.
  • Facilitates the usage of the chest and, in consequence, the diaphragm muscle tissue are strengthened.
  • The torso stretch lengthens the psoas muscle tissue.
  • The deep stretch opens the throat and stimulates the thyroid gland, selling endocrine operate.
  • Ardha Mandalasana improves flexibility by stretching the backbone.
  • Reduces the results of stress and soothes the nervous system by opening the chest.
  • A profound sense of connection between the physique and the thoughts is gained because it symbolizes the Universe in Half the Circle. 
  • With its connection to the Mandala, the half circle pose is an efficient approach to obtain a meditative thoughts in a religious approach.
  • On a religious stage, Ardha mandalasana is believed to be significantly good for uniting the solar and moon elements of the yogi’s character.

Variations and Modifications

1. Half circle pose on a chair

As an alternative of kneeling on the ground, you’ll be able to carry out this pose on a chair.

Sit on the chair together with your left foot grounded on the ground. Stretch out your proper leg sideways and convey your proper arm overhead in direction of the left aspect. Your left hand could be positioned on the left leg knee or thigh. The quantity of stretch might not be the identical nonetheless, it’ll show you how to develop the steadiness and power to carry out the pose.

2. Kneeling aspect bend

On this modified pose, you simply carry out the aspect stretch whereas remaining within the kneeling place in your yoga mat.

You may use a bolster or folded blanket beneath your knees in addition to a yoga block beneath the hand that can come to the ground. It’s a good approach to simply stretch one aspect of the physique to take away stiffness within the shoulders and again. 

To realize a deeper hip and chest opening, take your prolonged leg barely backward. Additionally, take your prolonged hand in direction of the again for a deeper stretch to the again muscle tissue and backbone.


Folks with these medical situations ought to take precautions when performing half circle pose:

  • Power migraine
  • In case of surgical procedure, damage, or irritation within the hip, knee, shoulder, neck, or decrease again, keep away from working towards until you’ve gotten recovered.
  • Hernia sufferers must also keep away from working towards the pose.

Preparatory Pose

Comply with up Poses


Half circle pose targets your entire aspect muscle tissue of the physique, which regularly get uncared for in different hatha yoga poses. Performing this pose with dedication might help you are feeling rejuvenated and reenergized on a distinct stage. 


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