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==Technique==
#Begin kneeling and place a bolster at your side. Engage the Bandhas to activate the muscles in the core of your body.
#Stretch the left leg out to the side and bring the sole of your foot flat.
#Place your right hand on on the earth in line with your knees.
#Create a stable base of support with your hand by spreading your fingers.
#Feel as though your body is sliding between two panes of glass.
#Lift your left arm overhead, bringing it on the same angle as your torso and extended leg.
#Activate your extended leg. Hug the muscles to the bones.
#Keep your pelvis stable and neutral.
#Make circles with your lifted arm. Visualize a mandala as you create this circular movement with your arm.
#Feel space across the front and the back side of the shoulders.
#Lift up through the fingertips of your top arm, using your oblique abdominals (to come out of the pose).
==Technique in pictures/animation==
==Effects==
*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<ref name="Effects"/>
==Related Asanas==
==Special requisites==
==Initial practice notes==
==References==
<references>
<ref name="Effects">[https://www.astrolika.com/yoga/mandalasana.html "Health Benefits"]</ref>
</references>
==External Links==
* [http://www.yogawiz.com/yoga-poses/yoga-asanas/circle-pose-mandalasana.html Mandalasana on yogawiz.com]
* [http://stylesatlife.com/articles/mandalasana/ Mandalasana on stylesatlife.com]
[[Category:Yoga]]
[[Category:Curative Asanas]]
