Half Circle Pose (Ardha Mandalasana)

: Half Circle Pose (Ardha Mandalasana) (Absolutelyashtanga)

Benefits of the Half Circle Pose (Ardha Mandalasana):
Ardha Mandalasana (Half CirclePose) stretches throat and thorax and opens larynx it elongates your rib cage and creates space around the heart, lungs and abdomen and clears the breathing tract. So this helps in combating asthmatic disorders. Ardha Mandalasana (Half CirclePose) also nourishes thyroid and pituitary glands. Ardha Mandalasana (Half CirclePose) also tones and nourishes the muscles of your limbs, triceps, biceps, thighs, calves and shoulders. The increased circulation of blood to all parts of the body enhances your confidence in your physical ability and sharpens your agility.

How to perform the Half Circle Pose (Ardha Mandalasana):
- Start the asana 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.
- Now lower down left hand to the floor, directly under the shoulder. Breathe-in and bring the right arm up over the head with palm facing the floor.
- Press the hips forward, arch the spine back, and let the head drop back.
- 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.
- Breathe and hold the posture for 3-8 breaths or till you are comfortable.
- Now breathe-out and slowly lower the hips to the floor.
- Place folded blanket under knees.

Duration and repetition of the Half Circle Pose (Ardha Mandalasana):
Hold the asana for 3-8 breaths or till you are comfortable.

Difficulty Level and Advancement of the Half Circle Pose (Ardha Mandalasana):
Ardha Mandalasana (Half CirclePose) is a difficulty level 4 asana recommended for intermediate yoga practitioner.

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