BackbendsAdvanced
Circle Pose
Mandalasana
Circle Pose walks the legs around the head while supported on forearms and crown, tracing a full mandala to mobilize spine and shoulders.
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How to Perform
- 1
Enter Dvi Pada Viparita Dandasana with forearms interlaced and legs extended.
- 2
Shift more weight into the right arm and walk the feet clockwise around the head, keeping the hips lifted.
- 3
As the legs pass each quarter turn, adjust the shoulders so the chest continues to face upward.
- 4
Complete the circle back to start, pause to steady breath, then repeat counter-clockwise.
- 5
Return to center, walk feet in, release the head, and exit into Child's Pose to neutralize the spine.
Benefits
- Creates 360-degree mobility in shoulders, spine, and hips.
- Builds tremendous strength and endurance in forearms, wrists, and core.
- Trains focus and spatial awareness during complex backbend transitions.
Alignment Cues
- Forearms stay parallel and shoulder-width.
- Feet move in a smooth circle equidistant from the head.
- Pelvis stays lifted and square to the ceiling.
- Neck remains neutral with gaze softly between the hands.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Cervical instability or injury
- • Shoulder or wrist pathology
- • Unmanaged high blood pressure or vertigo
Recommended Props
Mat MarkersSpotterBlanket
Tags
AdvancedBackbendsHipsShouldersSpinal ExtensionSpineasana