“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>
I nonetheless bear in mind the primary time I skilled a mandala circulate in yoga class. It was comparatively early in my follow, and till that sequence, my follow had been very linear. Academics usually cued us into postures that confronted the entrance and perhaps the lengthy aspect of the mat, beginning with our proper leg ahead. Then we might repeat these poses on our left aspect.
That day, I used to be led by poses that have been sequenced in a manner I’d by no means skilled. As my physique flowed in several instructions—all the way in which from the entrance to the aspect to the again of the mat—what stored going by my thoughts was simply what number of potentialities there are to transition by yoga postures.
I had grow to be so accustomed to working towards in a prescribed manner, I used to be beginning to really feel that my follow was plateauing, like there was nothing extra to do however repeat the identical postures and sequences again and again. Once I moved by that mandala sequence, I used to be in a position to expertise my physique a lot extra intimately and intuitively in these inventive transitions.
I used to be hooked.
What’s a Mandala Movement?
“Mandala” is a Sanskrit phrase meaning “full” or “circle.” A non secular image in lots of cultures, a mandala is a illustration of the universe and is commonly used for meditation. It’s believed that after you enter the mandala and journey towards its middle, you’re guided by a technique of transformation that in the end results in enlightenment.
When working towards a mandala circulate, you make your manner midway or fully round your yoga mat in a round method. Typically, it’s practiced repeatedly. Transitioning from one pose to a different on this method permits you or your college students to expertise a type of shifting meditation. The repetitive nature of the sequence and the seamless transitions create a rhythm that may appear to lull you into one other dimension.
After my first expertise with shifting by that mandala circulate, I vowed {that a} comparable form of inventive motion can be my signature instructing type.
The best way to Create a Mandala Movement
There are two totally different approaches to making a mandala circulate. The extra frequent strategy is a half mandala circulate. As a substitute of shifting totally across the mat, you make a semi-circle by shifting from the entrance of the mat to face the lengthy aspect and then you definitely transition to the again of the mat earlier than reversing that motion. That is what I skilled that day and it’s what I educate within the video beneath.
The opposite strategy is to maneuver across the mat in full 360-degree style. This implies you make your manner totally across the mat, beginning on the entrance and transitioning to face one lengthy aspect of the mat after which the again of the mat. Then you definately retrace your steps by persevering with to face the opposite lengthy aspect and, ultimately, you find yourself going through the entrance once more.
In my expertise, full mandala flows are significantly tougher to create and to show. Navigating your college students’ poses by all 4 sides of the mat in a single sequence makes it more durable to recollect your left out of your proper. And, in case you lead with the identical aspect of the physique in the course of the second half of the circle and easily repeat the sequence, it might probably fatigue that aspect of your college students’ physique.
The fantastic thing about a mandala circulate is that it’s not as sophisticated to create because it appears. The next steps give you a fundamental construction for stringing collectively poses in a half- or full-mandala sequence. As with every sequence, the development of poses and transitions in between them will come to you extra simply and can really feel extra pure if you truly transfer in your mat somewhat than eager about shifting in your mat.
As you propose poses and transitions that transfer college students from the entrance of the mat to the again, consider the intention behind your class. Whether or not it’s a theme or a specific pose that you’re constructing as much as later at school, that ought to at all times be your precedence and your underlying purpose for together with every pose.
Start Your Mandala Movement
1. Choose not less than two standing poses that face the entrance of the mat. Suppose transitioning from Downward-Going through Canine into Warrior 2 Pose adopted by Facet Angle Pose, as within the video beneath. Or Down Canine to Excessive Lunge to Warrior 3 Pose. Begin the sequence in your proper aspect.
2. Choose one or two postures that face the left lengthy aspect of the mat. Take into account Extensive-Legged Standing Ahead Bend and/or Skandasana (Facet Lunge). Depend on postures which can be useful in their very own proper and contribute to the intention of your class that may additionally operate to transition college students to the again of the mat.
3. Lastly, add one or two postures that happen going through the again of the mat. These could possibly be postures which have a decrease middle of gravity resembling Low Lunge or Lizard, and even poses that take you right into a seated or reclining posture, resembling Janu Sirsasana or Bridge Pose.
Half Mandala Movement
4. From the again of the mat, add a vinyasa that may take you again to Down Canine (or no matter your beginning posture.) Then repeat the sequence in your left aspect. You’ll find yourself on the entrance of the mat.
Full Mandala Movement
4. From the again of the mat, add a neutralizing posture going through the again of the mat through which each ft are collectively and your physique is symmetrical, resembling Chair Pose, Uttanasana, Squat, even Bakasana.
5. You might have a pair choices in the way you sequence the second half of the circle.
From the again of the mat, repeat your first posture of the sequence, beginning once more together with your proper leg. Proceed with that very same sequence of poses, which can take you again to the entrance of the mat.
Or, begin once more together with your proper leg and proceed to take college students by a brand new sequence of poses utilizing the identical ideas that take them to face the lengthy aspect of the mat and again to the entrance.
The best way to deliver inventive aptitude to your mandala circulate
If you wish to add extra creativity to the circulate, you are able to do any of the next. The video beneath contains examples of every of those.
1. Suppose transitions
Now that you’ve got your construction, suppose extra concerning the transitions between them. Are you able to extra fluidly hyperlink every posture to the subsequent? As you suppose creatively, it’s additionally important to bear in mind the intention of the category and the talents of the scholars.
2. Embody motion in poses
Take into account including extra stretching and strengthening motion to your circulate by together with choices for motion inside postures. For instance, in case you’re instructing a backbending circulate, you could possibly embody Excessive Lunge and counsel college students take cactus arms. In case you’re main a hip-opening class, shifting backward and forward in Skandasana (Facet Lunge) can work properly.
3. Repeat and add-on
A good way to advance any mandala circulate is to repeat the sequence a number of occasions whereas including more and more difficult choices every time. Since that is the second and third occasions college students are working towards these postures, their our bodies can be open and you’ll progress every posture. For instance, the primary Prolonged Facet Angle Pose could possibly be practiced together with your hand on a block or your elbow in your thigh. Within the subsequent spherical, your hand might make it to the ground. For the ultimate spherical, you may really feel snug reaching for a half or full bind.
The one strategy to really get a way of how a mandala circulate works is to expertise it. Under one can find a 40-minute half mandala follow that builds towards Eka Pada Rajakapotasana (King Pigeon Pose). By shifting by the circulate, you’ll higher perceive the way it works—and the way it leaves you feeling throughout and afterward.
About our contributor
Sarah White is a continuing-education supplier primarily based in Dubai. Her inventive sequencing type is born from her personal curiosity and exploration of the human physique and lots of different motion disciplines. Be taught extra about Sarah and her Artistic Sequencing Instructor Coaching right here or comply with her on instagram @Sar_white for extra inventive inspiration.
