Half Circle Pose - Ardha Mandalasana
Contents
Half Circle Pose or Ardha Mandalasana (ard-hah Man-d-al-ah-sah-nah) is a yoga posture that involves standing on one leg while lifting the other leg and bending it to create a half circle shape.
Ardha Mandalasana is an accessible side stretching posture. The name comes from the Sanskrit, ardha, meaning “half,” mandala, meaning “circle,” and asana, meaning “pose.” The name refers to the semi-circular shape formed by the leg, torso and arm in the posture.
In Ardha Mandalasana, the left leg is in a kneeling position while the right extends to the side with the foot grounded and toes facing forward. The left hand touches the ground to the left and the right arm reaches up and over the head, with the palm turned toward the ground.
Pose Detail
- Body Position: Arm & Leg Support, Lateral Bend Yoga Poses
- By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Shoulder Opening Yoga Poses
- Difficulty: Beginners
Step-by-Step Instructions
Benefits and Contraindications
Stimulates the respiratory system
Opens the hips
Activates the thymus gland, which boosts the immune system
Soothes the nervous system
Surgery in the hip, knee, shoulder, neck, or lower back
Injury or swelling in the foot
Hernia patients
Chronic migraine
Photo poses in different angles
Modifications and Props for Beginners
- Use a wall or chair for balance: If you’re having trouble balancing on one leg, use a wall or chair for support. Stand facing the wall or chair and place your hand on it while you lift your other leg and bend it to create the half circle shape.
- Use a strap: If you’re having trouble reaching your foot with your hand, use a strap to help you. Place the strap around the arch of your foot and hold onto the strap with your hand.
- Use a block: If you’re having trouble reaching the ground with your hand, use a block to bring the ground closer to you. Place the block next to your foot and rest your hand on the block.
- To help you balance in this posture, engage your core muscles. Draw your navel towards your spine and lengthen your torso.
- To help you balance in this posture, keep your standing leg strong. Press down through your foot and activate your leg muscles.
Useful Tips
- Remember to listen to your body and honor your limitations.
- Work within your range of motion and only go as far as feels comfortable for your body.
- Breathe deeply: As with any yoga posture, remember to breathe deeply and evenly. Inhale as you lift your leg and exhale as you bend it into the half circle shape.
Frequently Asked Questions
Half Circle Pose is generally considered a beginner-level yoga pose, but it can still be challenging for some people. It’s important to work up to the pose gradually and practice under the guidance of an experienced yoga teacher. Don’t forget to use props if needed.
If you have any injuries or medical conditions, it’s important to consult with a healthcare professional before attempting Half Circle Pose. You should also avoid the pose if you have low blood pressure or vertigo.
You can start by holding Half Circle Pose for a few breaths and gradually work up to holding the pose for 30 seconds to one minute. Remember to listen to your body and take breaks as needed.
Variations
- Low Lunge Half Circle Pose
- Half Circle Pose With A Twist
- Half Circle Pose With Eagle Arms
- Half Circle Pose On A Chair
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