Sanskrit Name: Ardha Mandalasana (अर्धा मंडलसन)
English Name: Half circle pose
Level of Yoga: Beginner / Intermediate
Duration: As per your capability or 30 to 60 seconds
Target Area: Side bend, Shoulder Opener, Chest Opener
Strengthens: Side, Shoulder, Chest
Ardha Mandalasana is also known as Half Circle Pose in English. This circle symbolizes the Cosmos symbolically and metaphysically. The circle is the focal point of our consciousness or psyche. This Ardha Mandalasana helps to open your lower ribs and also facilitates your deep breath. This asana also stimulating your immune system and activates your thymus gland.
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What Does It Mean By Ardha Mandalasana (Half Circle Pose)?
The word Ardha Mandalasana is a Sanskrit Language word, which is composed of three Sanskrit words.
The first word is “Ardha (अर्धा)”, which means “Half”
The second word is “Mandala (मंडल)”, which means “Circle or Ring” and
The third word is “Asana (आसन)”, which means “Yoga Pose”.
Ardha Mandalasana is basically a side stretching yoga pose. In the practice of Ardha Mandalasana your arm, leg, and torso forms like a semi-circle and that is why this asana named after half circle.
This asana is also associated with the concept of the mandalas that are in the circular designs and appear as a microcosm of our universe, with cosmic power at the center. Today in this article below I am going to provide you the method, benefits, precautions, preparatory poses and follow-up poses of Ardha Mandalasana (Half Circle Pose).
Preparatory Poses of Ardha Mandalasana (half Circle Pose):
- Bharmanasana (भरमानसाना) or Table Top Pose
- Ustrasana (उष्ट्रासन) or Camel Pose
Method of Doing Ardha Mandalasana (half Circle Pose):
- At first, sit on a yoga mat on the floor in a kneeling position
- Now stand on your knees and then stretch your left leg out to your side and place the sole of the foot flat on the floor
- Place the right hand on the floor in the same line as your right knee is
- Create a stable seat and make yourself comfortable
- Now with the support of your hand bend your upper body on your right side
- Lift the left-hand overhead, taking it on the equal angle as your extended leg and torso (Make sure your palm is facing frontward)
- In this point keep the pelvis neutral and stable
- Make a half circle with the lifted hand
- Look straight at your left palm and hold on to this posture for 30 to 60 minutes.
- To release from this posture, slowly bring your left hand down and then removing your right hand from the floor sit in the kneeling position again
- Repeat this asana on your other side
- Do this at least 10-12 sets of this asana
Beginner’s Tips:
Being in the kneeling position place a pillow or folded blanket at your side if you can’t reach the floor
You can also place a pillow or folded blanket under your leg if you feel a severe stretch in your leg
Do not force your body to perform this asana
Take any yoga teacher’s help to perform this asana if you are completely a beginner to any kind of yoga Asanas.
Follow-up Poses of Ardha Mandalasana (half Circle Pose):
- Shashankasana (शशांकासन) or Rabbit Pose or Hare Pose
- Virasana (वीरासन) or Hero Pose
Precautions To Ardha Mandalasana (half Circle Pose):
If you are a patient of Hernia then avoid doing this asana
In case you have gone through chronic or recent arm injury then you should not practice asana
Individuals who have sustained injuries to their shoulders, hips, or knees are advised to refrain from engaging in Ardha Mandalasana.
If you have inflammation then avoid practicing this asana
In case you are a patient of Migraine then you must not practice Ardha Mandalasana (Half Circle Pose)
Benefits of Ardha Mandalasana (half Circle Pose):
- There are some of the highest benefits of Ardha Mandalasana (Half Circle Pose) given below. Check out the benefits here…
- The practice of Ardha Mandalasana (half Circle Pose) engages our core muscles efficiently devoid of overstretching
- As the yoga pose gesture, our Universe in the form of Half Circle, a profound sense of association of our body and mind is resultant
- The body and mind are thus achieving a good balance
- Encourages the initial of the “Muladhara Chakra” i.e. Root Chakra and the “Vishuddha Chakra” i.e. Throat Chakra (Yoga Sequence for the Root Chakra)
- It helps for meditation in a spiritual way
- Opens the pelvic area and hips, with the broaden of our thighs during Ardha Mandalasana practice
- Regular practice of Ardha Mandalasana strengthens our diaphragm muscles
- Ardha Mandalasana stretches the spine thus improving the flexibility.
