Practice Lab: Mandalasana [Light on Yoga]

Mandalasana (Mandala Pose) is a tricky and topsy-turvy pose where you come into Dwi Pada Viparita Dandasana and walk your feet around in a circle. This is a modification of a practice from “Light on Yoga” that features the pose. You can find the full practice on p.481 of the Schocken edition).

The Sequence

Side Stretch on a chair or ledge
• Place the elbows on the chair (from a kneeling position) or ledge (from a standing position) with the arms bent and the hands together in Namaskarasana (Prayer Position).
• Hold the pose for 2 to 3 minutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
• 1 minute.

Shirshasana Cycle
Salamba Shirshasana 1 (Head Stand 1)
• 5 minutes.
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Single Leg to the Side Head Stand)

Sarvangasana Cycle
Salamba Sarvangasana (Shoulder Stand 1)
• 5 minutes
Halasana (Plough Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Supta Konasana (Reclined Angle Pose)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Come into the pose from Sarvangasana.
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Come into the pose from Sarvangasana.

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Dhanurasana (Bow Pose)

Shalabhasana (Locust Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchimottanasana (Intense West Stretch Pose)
• 1 minute.

Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose)

Akarna Dhanurasana (Bow to the Ear Pose)

Uttanapadasana (Stretched Out Upward Facing Pose)

Setubandhasana (Bridge Lock Pose)

Marichyasana 3 (Marichi’s Pose 3)

Marichyasana 4 (Marichi’s Pose 4)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Pashasana (Noose Pose)

Mayurasana (Peacock Pose)

Yoganidrasana (Yoga Sleep Pose)

Eka Pada Shirshasana (Single Leg Behind the Head Pose)

Dwi Pada Shirshasana (Both Legs Behind the Head Pose)

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)

Mandalasana (Mandala Pose)

Kapotasana (Pigeon Pose)

Viparita Chakrasana (Inverted Wheel Pose) at the wall
• This refers to coming into and out of Urdhva Dhanurasana (Upward Bow Pose) from Hand Stand.
• Come into Hand Stand at the wall several times, each time getting a bit further away from the wall and sliding one leg and then the other down the wall until you can get the feet to the ground in Urdhva Dhanurasana. Come out of the pose each time by walking the feet back up the wall swinging the legs back overhead into Uttanasana (Intense Stretch Pose) or Adho Mukha Shvanasana (Downward Facing Dog Pose).
• 8 times.

Uttanasana (Intense Stretch Pose)

Shavasana (Corpse Pose)


Bookmark and Share