Half Circle Pose

What is Half Circle Pose: 

Half Circle pose is a simple yoga stretch that opens up the chest and the whole front side of your body. This balancing pose creates strength and affects the Solar Plexus, Sacral Chakra, and Root Chakra. Half Circle is a great pose to use in preparation for meditation and encourages connection with the Earth and nature and is meant to symbolize the universe.

Basics of Half Circle Pose:


Half Circle pose targets your arms and shoulders, including the biceps and triceps. Your chest and hips are stretched and opened along with your knees, neck, and thighs. Your entire side body is stretched and strengthened when practicing this pose.


Half Circle is considered a beginners pose but everyone is encouraged to practice this pose. Although it’s a simple pose, there are many benefits.

Sanskrit Name : 

Ardha Mandalasana

The Benefits of Practicing Half Circle Pose:

Half Circle Pose has many benefits, physically mentally, and sometimes spiritually. This pose improves your balance, mentally and physically. It lengthens, stretches, and strengthens the entire side of your body. It opens your throat and stimulates your thyroid gland and improves your flexibility by stretching your spine. 

How to do Half Circle Pose, Step by Step:

  1. Sit in a kneeling position with your knees facing the long edge of your yoga mat.
  2. Sit up tall and stretch your left leg out towards the short edge of your mat.
  3. The sole of your foot should be flat against the mat.
  4. Bring your right hand down to the mat, in line with your right knee.
  5. Reach your left hand up and over your head, making a half-circle shape.
  6. Keep your palm facing the sky.
  7. Keep your pelvis neutral. 
  8. Look up towards the sky.
  9. Switch sides!
  10. Hold each side for 30-60 breaths.

Common Mistakes of Half Circle Pose:

Half Circle Pose is pretty simple to do but there are a few mistakes that pop up frequently. Some people let their shoulders and elbows sink or they don’t use their core strength to hole themselves up. 

Beginners’ Tips for Half Circle Pose:

If you’re just starting out with Half Circle Pose, you might find some parts a little bit difficult or uncomfortable. You can always use a block or rolled-up towel under your hand.

Cautions to Half Circle Pose:

If you have knee, neck, or shoulder injuries it’s best not to practice this pose. Likewise, if you have any hernias or get migraines, this pose can be left out.

Variations of Half Circle Pose:

Half Circle has numerous variations. Some of the more popular are Gate Pose and Kneeling Side Bend Pose. Gate Pose has you bringing your right hand to your left shin or ankle and Kneeling Pose keeps both legs in the kneeling position.

Amanda Strube

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References :

[0]What is half circle pose? - definition from Yogapedia. Yogapedia.com. (n.d.). Retrieved January 5, 2022, from https://www.yogapedia.com/definition/7388/half-circle-pose

[1]Tummee.com. (n.d.). Half circle pose yoga (ardha mandalasana): Yoga sequences, benefits, variations, and Sanskrit pronunciation. Tummee.com. Retrieved January 5, 2022, from https://www.tummee.com/yoga-poses/ardha-mandalasana