HALF CIRCLE POSE
Begin kneeling and place a bolster at your side. Engage the Bandhas to activate the muscles in the core of your body.
Stretch the left leg out to the side and bring the sole of your foot flat.
Place your right hand on on the earth in line with your knees.
Create a stable base of support with your hand by spreading your fingers.
Feel as though your body is sliding between two panes of glass.
Lift your left arm overhead, bringing it on the same angle as your torso and extended leg.
Activate your extended leg. Hug the muscles to the bones.
Keep your pelvis stable and neutral.
Make circles with your lifted arm. Visualize a mandala as you create this circular movement with your arm.
Feel space across the front and the back side of the shoulders.
Lift up through the fingertips of your top arm, using your oblique abdominals (to come out of the pose).
Opens the lower ribs, facilitating deeper breathing.
Activates the thymus gland, stimulating the immune system.
Integrates the solar and lunar aspects of our being.
Therapeutic applications of Mandalasana or the Circle Pose include its rejuvenation of the chest muscles and the lungs. This provides relief to persons suffering from asthma.
Blood circulation is enhanced from the head to the soles of the feet. The thyroid glands are thus also stimulated.
The wrists, hips, and backbone are strengthened and stretched. This reduces the risk of any injury due to strain or pressure on the backbone. It wards off sciatica, osteoporosis, and other bone-related ailments.