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: Mandalasana
Pronunciation: mahn-dah-LAH-sah-nah
Pose Level: Advanced
Drishti: Nasagre (Tip of the nose)
Pose Type: Arm Balances, Backbends, Chest Openers, Core, Forward Bends, Hip Openers, Inversions, Strength, Twists

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