This posture gives a sense of joy! The heart is open, the arm reaches out as if grabbing all that life has to offer! It is also a posture that increases wrist, arm and shoulder strength, flexes the spine, counterposes all the sitting and slumping we do, and energizes the body.
Enter the pose from a seated position we call "triangle seated position" which is, L leg bent in front of the body, and R leg bent behind the body, both legs forming triangles. Place the L hand on the floor at the side of the body, swing the R arm back and then swish it forward, allowing the momentun to lift you up onto your L knee as the R leg stretches out to the side. If your back is not yet flexible, don't be concerned about arching fully, just stretch up through the R arm and open the front of your body as your body allows. Hold for a few breaths, and then exit the pose by completing the circle you've started with your R arm, bringing it slowly down to your R side. The arm will have made a complete circle. You might want to counterpose into Animal At Rest Pose, folding forward over your bent L knee, arms extended forward along the floor, R leg softly bent. Or come into Child Pose. Relax a few moments before repeating Ardha Mandalasana on the opposite side.
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