Featured Asana

Ardha = half, Mandala = circle, Asana = pose
A Mandala is from the Tibetan Buddhist tradition, and is a sacred symbol or circle often used for meditation purposes.

Process:
Start in Bhujrasana (kneeling pose), knees hip width apart, step the right leg straight out to the side with the foot flat on the floor, toes facing forward, arch of right foot in line with your left knee, which is positioned at 90 degrees.
Carefully lower the left hand to the floor, directly under the shoulder. Inhale the right arm up and over the head with the 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.
Inhale and exhale for 3 breaths. To release: exhale and slowly lower the hips to the floor.

Variations:
All the internal organs are massaged, while the hamstrings and low back are stretched. Surrender is the important lesson this asana teaches. There is a softening and an expansion from deep within.

Variations:
Perform the pose with the top arm straight in line with the body.
Circle the arm in front of your body

Counterpose:
- Padottanasana – Intense forward stretch

Chakras:
Muladhara / Svadhisthana / Manipura

Physical Benefits:
Massage and open abdominal organs and lungs.
Opens the physical heart, stimulates thymus and entire immune system.
Opens and stretches the whole side of the body from foot to fingers.
Half circle opens the chest and the hips and stimulates the respiratory and nervous systems.

Mental Benefits:
Opens the energetic heart

Contraindications:
Knee, shoulder, wrist pain

Modifications :
Shoulder pain: top arm straight in line with body, circle the arm in front of the body.
Knee pain: place a blanket under knee.
Wrist pain: place a block underweight bearing hand.