Circle Pose
Mandalasana
What is Circle Pose?
Circle pose, or mandalasana in Sanskrit, is an advanced pose that requires a great deal of strength and flexibility. With the arms and head in a headstand position, the practitioner circles his legs both clockwise and counterclockwise. In order to be able to practice this pose, ease in upward facing bow/wheel pose is a must.
Instructions
- Begin in headstand.
- Exhale and lower the legs to the floor so that the belly is arched toward the sky.
- Walk the legs clockwise/to the right. At about the 3 o'clock position, lift the left leg over the right, flipping the body so that the belly is toward the floor.
- Continue to walk the feet around the body in a clockwise position.
- Again, at about the 9 o'clock position, lift the right leg over the left, flipping the body so that the belly is again toward the sky. Walk the feet back to the starting position.
- Pause and take several breaths before repeating in a counterclockwise position.
Cautions
- Do not practice this pose if there is back or neck injury, high blood pressure, heart problems, or any contraindicated conditions for inversions.
Benefits of Circle Pose
- Invigorates the entire body.
- Massages the abdomen and internal organs.
- Energizes and opens the chest and lungs.
- Opens the hips.
- Elongates the sides and front of the body.
- Promotes a healthy spine and bones.
Circle Pose Details
- Sanskrit Name
- Mandalasana
- Pronunciation
- mahn-dah-LAH-sah-nah
- Pose Level
- Advanced
- Drishti
- Nasagre (Tip of the nose)
- Pose Type
- Arm Balances, Backbends, Chest Openers, Core, Forward Bends, Hip Openers, Inversions, Strength, Twists
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