You are required to lie down on a mat by facing upward and tilting your legs from the knees. You need to keep your feet flat upon the mat possessing the width equal to the hip between the feet. You shall be capable of maintaining balance in doing so
You need to tilt your knees and raise your legs and take your arms towards the legs. You need to hold your ankles with the help of your palms. You need to put pressure with the help of the soles in order to raise your back. Try to maintain your lifted thighs in parallel to the floor. This shall assist your thighs to assist in upward movement of the back
Remove your hands from your ankles while placing your arms near your head. Bend your arms and place your arms over the mat. Remember that your palms must be placed near your ears and your fingertips needs to pointed towards the feet
By applying pressure with the help of your hands, you need to take your shoulders up until it forms an arch. You need to lift your legs in order to raise your back so that it can rest upon your arms and legs. The muscles of your neck need to be made stiff so that your head does not fall in between your arms while raising your shoulders. After having taken your hips higher, you need to pause for some seconds prior to moving into the next challenging step
Next, you need to make your arms stiff and raise your right palm high from the mat. You also need to turn your hip along with the arm to the left side. While twisting your hip, you need to turn your right leg as well along with the hip and arm. Remember that both the limb needs to revolve over the torso and your torso need to be placed in the left side
You will notice that your torso took a full circle move and when you started your face was in upward position. However, now you would notice that your face is in downward position
The main anatomical focus of this pose is upon the arms, legs, back and shoulders. You are supposed to maintain focus while performing this type of asana.
The pose is therapeutic for revitalizing up of the chest muscles as well as the lungs. Hence, the person who has issues related to asthma tends to attain huge benefits by performing this pose. This pose is effective at improving the blood circulation from the head to toe. It also stimulates the thyroid gland. It is therapeutic for minimizing the risk of injury because of strain over the backbone. It removes sciatica, osteoporosis and many other bones-related problems.
There are numerous benefits of Mandalasana to the mind as well as body that have been pinpointed below:-
It elongates the sides of the body
It is effective at opening the chest
It is also an efficient process to open the hips
It assists in removing the symptoms of carpal tunnel syndrome in persons wrists as well as forearms
Regular practice of this pose is effective at stimulating the thyroid as well as parathyroid gland
It escalates the clarity
It has proved to be beneficial at minimizing stress, mild depression and anxieties
It is found that the person suffering from hernia must not perform this pose as it might worsen the case. A person possessing any form of recent or chronic arm, knee or hip injury is barred to perform such poses. The pose is considered as quite difficult pose and must be performed after having proper knowledge and training of yoga.
It can be mentioned that this pose is considered as advanced pose in yoga. Therefore, for the beginner's it is advisable to lie down over a mat in the floor and then slowly rise up the body. This way the performed can balance his trunk over his arms and hips. However, when this pose is performed by an expert then he enters into it from a headstand.
Variation to this pose can be attained by revolving the arms in front of your body. You can also keep your arms stretched out in front of your body. The other variation that is practiced by the beginners is where you make only half circle in order to reduce the risk of twisting of the body.
Making an arch can be quite difficult for the practitioner. Hence, making use of the props is quite necessary in order to complete the pose effectively. It can be mentioned that you can make use of the folded blanket under the bent knee for proper support.
This form of pose is quite difficult pose that cannot be performed without the assistance of the partner. Hence, you need to make use of the partner who can help you during the lifts and to maintain balance over the pose.
There are three preparatory poses that can be performed prior to performing Mandalasana. Sirshasana is one of them that aids in balancing the body effectively while performing the pose. Dwi Pada Viparita Dandasana is the other one where you are required to revolve your feet in circular motion when you are in this pose in order to be acquainted to the pattern of movement when you are in Circle pose. Wheel pose is another pose that shall prepare you for the Mandalasana as this pose tends to offer time to the nervous system to adapt to the changes in position of body.
There are two poses such as Downward Facing Dog Pose (Adho Mukha Svanasana) and Corpse Pose (Savasana) that can be performed after completing Mandalasana.
In order to deepen into the pose it is advisable to concentrate upon your breathe. Try taking normal breathe. You can as well perform other variations to Mandalasana such as Mandalasana A and Mandalasana B. You need thorough practice of these poses in order to deepen the pose.