Half Circle

ardha mandalasana

Level: Beginner

Instructions

1. From a kneeling position, with the knees hip width apart, step the right leg straight out to the side with the foot flat on the floor, toes facing forward.

2. Carefully lower the left hand to the floor, directly under the shoulder. Inhale the right arm up and over the head with the palm facing the floor.

3. Press the hips forward, arch the spine back, and let the head drop back.

4. Press the left foot into the floor and reach out through the left fingers, making a half circle shape with the left side of your body.

5. Breathe and hold for 3-8 breaths.

6. To release: Inhale the arms up parallel to the floor, then exhale the hands to the hips and step the foot back into a kneeling position.

7. Repeat on the other side.

 

Benefits + Contraindications

Benefits: Half Circle pose opens and stretches the whole side of the body from foot to fingers. Half circle also opens the chest and the hips and stimulates the respiratory and nervous systems.

Contraindications: Hernia, recent or chronic arm, shoulder, knee or hip injury or inflammation.

Modifications + Variations

Modifications: Place folded blanket under the bent knee.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Table, Child, Hero, Camel, Gate.

Use one or more of the following postures to build a sequence ending after this pose: Gate, Camel, Hero, Rabbit, Puppy Dog.

Share with

Friends & Students

Explore More

Side Bending Poses
  • Reverse Warrior • Viparita virabhadrasana

    Reverse Warrior

  • Crescent Moon

    Crescent Moon

  • Triangle pose / Utthita Trikonasana

    Triangle

  • Half Circle • ardha mandalasana

    Half Circle

  • Gate Pose • parighasana

    Gate

  • Extended Side Angle • Utthita Parsvakonasana

    Extended Side Angle

  • Parivrtta Janu Sirsasana • Revolved Head to Knee

    Revolved Head to Knee

  • Parivrtta Parsvakonasana • Revolved Side Angle

    Revolved Side Angle

Remove Ads with a

Premium Membership

Viewing ads supports YogaBasics, which allows us to continue bringing you quality yoga content. Sign up for a premium membership to remove all ads and enjoy uninterrupted access to the best yoga resources on the web.

Categories for Half Circle

Asana Type

Focus

Chakras

Elements

Explore More

Yoga TipsAdviceArticlesPracticesBasicsTechniques

  • Yoga astrology element

    Yoga and Astrology: Find the Best Practices for Your Sign

  • The Top 6 Best Yogi Tested Yoga Mats

    The Top 6 Best Yogi Tested Yoga Mats

  • Morning Yoga Tips

    12 Morning Yoga Tips to Start and Sustain Your Practice

  • choosing a yoga mat

    How to Choose a Yoga Mat

  • Best Yoga Straps

    The Best Yoga Straps for Newbies and Pros

  • yoga meditation ego

    4 Ways Yoga Can Defeat Your Ego

  • Yoga Intentions, Goals, Resolutions & Affirmations

    Choosing Intentions, Resolutions & Affirmations for Positive Change

  • yoga skin care tips

    7 Essential Skin Care Tips Every Yogi Should Know

  • Essential Oils to Energize a Yoga Practice

    The Best Essential Oils to Energize and Awaken Your Yoga Practice

Leave a Reply

Your email address will not be published. Required fields are marked *

Yoga Basics