Kneeling
Half Circle Pose
Ardha Mandalasana
From a low lunge, the back knee stays down while the torso sweeps open to the side and the arm arcs overhead, forming a crescent or half-circle shape. A deep lateral stretch combined with a gentle backbend.
- ·Opens the chest and shoulders
- ·Stretches the lateral body
- ·Strengthens the legs and core
Instructions
- 1Start in a kneeling position with your right knee on the mat and your left foot stepped forward into a low lunge.
- 2Straighten your left leg to the side, extending it along the mat perpendicular to your torso.
- 3Place your left hand on the mat directly beneath your left shoulder for support.
- 4Inhale and lift your right arm up and over your head, creating an arc from your extended foot to your fingertips.
- 5Open your chest toward the ceiling and press your right hip forward to deepen the lateral stretch.
- 6Keep your left foot flexed, pressing the sole firmly into the mat to engage the leg.
- 7Hold for 4-6 breaths, then lower the arm and return to kneeling before switching sides.
Contraindications & precautions
- ⚠Knee injury or chronic knee pain — the weight-bearing on the kneeling knee can aggravate inflammation or structural damage.
- ⚠Shoulder impingement or rotator cuff issues — the overhead arm arc places strain on the shoulder joint capsule.
- ⚠Lateral lumbar disc herniation — the deep lateral flexion can compress the affected disc further.
