Circle Pose


Circle Pose

What is Circle Pose?

Circle pose, or mandalasana in Sanskrit, is an advanced pose that requires a great deal of strength and flexibility. With the arms and head in a headstand position, the practitioner circles his legs both clockwise and counterclockwise. In order to be able to practice this pose, ease in upward facing bow/wheel pose is a must.


  • Begin in headstand.
  • Exhale and lower the legs to the floor so that the belly is arched toward the sky.
  • Walk the legs clockwise/to the right. At about the 3 o'clock position, lift the left leg over the right, flipping the body so that the belly is toward the floor.
  • Continue to walk the feet around the body in a clockwise position.
  • Again, at about the 9 o'clock position, lift the right leg over the left, flipping the body so that the belly is again toward the sky. Walk the feet back to the starting position.
  • Pause and take several breaths before repeating in a counterclockwise position.


  • Do not practice this pose if there is back or neck injury, high blood pressure, heart problems, or any contraindicated conditions for inversions.

Benefits of Circle Pose

  • Invigorates the entire body.
  • Massages the abdomen and internal organs.
  • Energizes and opens the chest and lungs.
  • Opens the hips.
  • Elongates the sides and front of the body.
  • Promotes a healthy spine and bones.

Circle Pose Details

Sanskrit Name
Pose Level
Nasagre (Tip of the nose)
Pose Type
Arm Balances, Backbends, Chest Openers, Core, Forward Bends, Hip Openers, Inversions, Strength, Twists
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