Category: Asana (Poses) - Mandala Moon Yoga, LLC

Low Lunge/Anjaneyasana

6/1/2026

Anjaneyasana is a low, deep lunge often associated with Sun Salutations or other vinyasas. This pose strengthens the front leg while stretching the groin, quads, and iliopsoas of the back leg. The psoas is a powerful hip flexor muscle that affects posture and mobility.

Sanskrit:
Anjaneyasana (AHN-jah-nay-AHS-uh-nuh
Anjana= The name of Hanuman’s mother
Asana = commonly translated as pose; but more literally means seat (as in “take the seat/energy of Anjana”)

You will most often hear this pose referred to as Low Lunge or Crescent Lunge

Benefits of Anjaneyasana:
Have you heard the phrase “sitting is the new smoking?” This pose helps stretch hips and counteracts the tightness caused by sitting. It strengthens the legs, and opens the chest and shoulders, again reversing some of the damage done by hunching forward. In addition, it requires stabilization in the core, helping to improve balance and coordination.

How to practice:

Begin in Table Pose or Downward-Facing Dog.
Step your right foot forward just inside your right hand.
Lower your left knee to the mat and slide the left knee back to your edge.
Untuck the left toes or keep them tucked for additional support.
Align the front knee over your ankle.
Press firmly into both feet and draw the inner thighs toward one another.
Lengthen through the spine and lift the chest.
Place your hands on your front thigh or reach the arms overhead.
Relax the shoulders away from the ears.
Soften the jaw and breathe steadily.
Hold for several breaths before switching sides.

Possible Adaptations or Variations:

Use blocks under the hands.
Add padding under the back knee. (Kneeling pads, folded blankets)
Use a bolster in front of the back thigh to help support the pose.
Lift the back knee off the mat to increase strength and balance demands.
Bring the left hand to the floor and rotate the chest to the right for a gentle spinal twist.

Precautions:
Low Lunge is generally accessible, but consider modifying or avoiding the pose if you have:

Recent knee injuries or knee pain
Acute hip injuries
Significant balance challenges
Lower back discomfort that worsens with backbending
Heart issues - keep the arms down, and be sure you're not holding your breath.

If you experience discomfort:

Reduce the depth of the lunge.
Keep your hands on blocks or your thigh.
Use additional padding beneath the knee.
Focus on lengthening the spine rather than sinking deeper.

Remember that yoga should create sensation, not pain. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

Let's Dance

3/2/2026

Half Chair Pose, sometimes called Balancing Figure 4 (and in March, perhaps "Dancing Leprechaun"), looks simple enough. Find a rainbow to practice near, then one ankle crosses over the opposite thigh, hips sit back as in chair pose, hands at heart or reaching forward.

The standing leg roots firmly into the earth.
The outer hip of the lifted leg softens and releases.
The spine lengthens upward even as the pelvis lowers.
The gaze steadies.
It is both grounding and expansive.

The pose builds on Utkatasana (Chair Pose) — a posture traditionally associated with strength, heat, and focus. By crossing the ankle over the thigh, we introduce an element of external rotation and hip opening, creating space in the outer hip and gluteal muscles.

Like many standing poses, this asana works in two directions at once:

Downward rooting through the standing foot (stability and boundaries)
Upward lift through the spine and heart (clarity and presence)

Sanskrit:
Ardha = Half; Utkata = Fierce, Powerful, Intense; Asana = Pose
(ARE-dah-OOT-kah-TAH-sah-nah)

Benefits/Purpose:

Strengthens legs, ankles, and core
Improves balance and proprioception
Opens outer hips and glutes
Encourages focus and steady breath under mild challenge
Builds resilience — physically and mentally

There’s also a subtle emotional teaching here: we cannot remain open if we are not stable. The standing leg does the quiet work that allows the hip to soften.

Precautions & Contraindications:
As always, check with your healthcare provider before beginning any physical practice. If you have heart disease or high blood pressure or if you are struggling to balance, avoid long holds in this pose. If your knees are weak or you have any recent or chronic injuries or pain in the knees, hips, or legs, you may want to avoid the posture. As always, sensation is information — not something to override.

Preparation:

Low lunges to awaken hips
Chair Pose pulses for leg strength
Supine Figure 4 to gently open outer hips
Mountain Pose balance work to steady gaze and breath

How to Practice:

Begin in Chair Pose (Utkatasana): feet hip-width, hips sitting back, spine long.
Shift weight into the left foot.
Cross right ankle over left thigh, just above the knee. Flex the right foot.
Sink hips back as if sitting into a chair, keeping chest lifted.
Hands at heart or reach forward for counterbalance. (Or for St. Patrick's fun, down by your sides like an Irish dancer)
Breathe steadily. Gaze soft but focused.
To exit, slowly return to Chair before standing tall.

Modifications/Variations:

Keep the hands on the waist.
Arms lifted outside the ears or arms overhead with palms together.
Hands at the heart in Anjali Mudra (prayer position)
Lean buttocks against a wall.
If hips are tight, cross the ankle lower on the shin rather than high on the thigh.
Hinge forward and place hands on the ground or on blocks.
Lower down into a deep squat with the standing leg. (Pictured below)

Counterpose;
Follow with a gentle Forward Fold to release the spine and legs, or return to Mountain Pose and pause to feel the rebound effect — steadiness after effort.

We practice balance not just in the body, but in how we hold ourselves in the world — rooted, steady, and quietly courageous.

Heart-Melting Pose/Anahatasana

2/2/2026

February often brings an invitation to focus on the heart—but in yoga, heart-opening is about more than romance or emotion. Anahatasana, commonly known as Heart-Melting Pose (or Melting Heart Pose or Puppy Pose), offers a powerful yet understated way to explore openness with steadiness and choice.

This pose sits somewhere between effort and surrender. With hips stacked over the knees and the chest easing toward the floor, Anahatasana asks us to remain supported while softening—an ideal companion for late winter and this season’s themes of love, presence, and discernment.

The name Anahata refers to the heart chakra, traditionally associated with balance, connection, compassion, and integration. While Anahatasana does not appear in classical yoga texts in the way seated postures do, it is a modern expression inspired by yogic principles of bhavana (cultivated feeling) and sthira–sukha (steadiness and ease).

The pose reflects an important yogic insight: the heart is not just a place of emotion, but a center of equilibrium—where effort and surrender meet.

Benefits

Opens the chest, shoulders, and upper back
Stretches the spine and arms
Gently decompresses the thoracic spine
Supports improved posture and breath capacity
Encourages emotional awareness without overwhelm
Cultivates receptivity and humility
Supports regulation of the nervous system when practiced with props
Invites trust—both in the body and in sensation

Use caution or modify if you experience:

Shoulder injuries or instability
Neck sensitivity (support the head as needed)
Lower back pain (keep hips slightly behind knees)

Avoid or practice under guidance if you have:

Recent shoulder or spinal injury
Severe disc issues
Unmanaged nerve pain

As always, the depth of the pose should support steady breathing. Sensation is welcome; strain is not.

Warm-Up Suggestions

Prepare the body with movements that mobilize the spine and shoulders:

Cat–Cow
Thread the Needle
Gentle chest-opening lunges
Shoulder rolls and arm circles
Tabletop with forearm support

Slow, mindful preparation helps the nervous system trust the shape.

How to Practice Anahatasana (Cues)

Begin in Tabletop, shoulders over wrists and hips over knees.
Walk your hands forward, keeping your hips stacked above—or slightly behind—your knees.
Allow the chest to lower toward the floor or onto a bolster or blocks.
Keep the arms active, pressing gently into the mat.
Support the forehead or chin if helpful.
Breathe steadily, softening the front of the heart while staying grounded through the legs.

Suggested Counter Pose - Child’s Pose (Garbhasana)
After Heart-Melting, Child’s Pose offers integration and containment. Bring the hands or stacked fists under the forehead, and sink the hips back toward the heels as you gently round the upper back and allow the heart to settle.
Other supportive options include:

Neutral Tabletop
Slow Cat & Dog Tilts
Supine constructive rest

Anahatasana reminds us that openness doesn’t require pushing or performing. Sometimes, the deepest heart opening happens when we feel supported enough to soften—staying present with what arises and honoring our own boundaries.

This February, may your practice be a place where the heart opens wisely, gently, and in its own time.

Firelog Pose/Agnistambhasana

11/26/2025

As we settle into the slower, colder rhythm of the season, our Pose of the Month invites warmth, grounding, and deep inner steadiness. Firelog Pose, or Agnistambhāsana, is a hip-opening posture that helps release tension, quiet the mind, and stoke a gentle internal heat. Named for the way the shins stack like logs in a fire, this seated posture encourages us to sit with sensation, breathe into resistance, and cultivate the slow burn of presence.

Benefits

Deep external hip opening that targets the glutes, outer hips, and piriformis
Reduced low back tension by improving hip mobility and pelvic alignment
Improved posture through spaciousness in the hips and ease in the lower spine
Nervous-system calming when practiced with steady, mindful breath
Energetic grounding that supports stability and emotional release, connected to muladhara and svadhisthana chakras
A boost in inner heat—the “Agni” (fire) of the pose—without the intensity of a strong vinyasa

How to Practice

Begin seated with legs extended or comfortably crossed. Sit on a blanket or block if the hips feel tight.
Place the bottom leg: Bend the right knee and bring the right shin parallel to the front of the mat, foot flexed.
Stack the top leg: Bend the left knee and place the left shin over the right—ankle over knee, knee over ankle—as closely as your body allows.
Flex both feet to protect the knees and keep the legs active.
Lengthen through the spine, grounding the sitting bones evenly.
Soften the hips with each exhale. Stay upright or fold forward while keeping the spine long.
Stay for 8–12 breaths (or longer in a yin practice), then release slowly and switch sides.

Variations/Adaptations/Props:

Support under the knees: Place blocks, bolsters, or folded blankets beneath one or both thighs to reduce knee strain.
Seated Figure-Four Pose: If stacking the shins is too intense, keep the bottom leg bent and cross the opposite ankle over the knee.
Half Firelog: Keep the bottom leg extended forward while placing the top ankle over the opposite knee.
Forward Fold Option: Walk the hands forward for a deeper stretch while maintaining flexed feet and knee safety cues.
Wall Variation: Sit with your back against a wall to support an upright spine if folding is uncomfortable.

Precautions
Firelog Pose is safe and beneficial when practiced mindfully. Keep these considerations in mind:

Avoid if you have knee injuries or sharp pain in either knee. Modify with props or choose Figure-Four instead.
Stop if you feel tingling or nerve-like sensations in the legs, which may indicate irritation of the sciatic nerve.
Keep both feet flexed to stabilize the knees.
Sit on padding if the lower back rounds or the pelvis cannot tilt forward comfortably.
Enter the pose slowly—hips, especially the deep rotators, respond best to gradual engagement.

Check with your healthcare provider before beginning any physical practice. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

Viparita Karani/Legs Up the Wall

11/2/2025

In a world that asks us to constantly move, do, and achieve, Viparita Karani — Legs Up the Wall Pose — offers instead an invitation to stop, surrender, and receive.

This supported inversion is one of yoga’s simplest yet most profound poses, and at our studio, one of the most popular. By elevating the legs above the heart, the body shifts out of “doing” mode and into deep relaxation. Circulation improves, the lymphatic system is supported, and the mind begins to quiet.

How to Practice

Sit on the floor with the outside of one hip against the wall and your hands behind you on the floor.
Lean back, and bend the knees toward the chest, rotating the body so that the tailbone is near the wall and the top of the head is pointed away from it. If your hamstrings are tight, you can move away from the wall a bit.
Extend the legs vertically up the wall and rest the back and the head on the floor.
Arms can be along the side of the body, in goddess position or reaching back toward the wall behind you.
Hold and breathe, remaining in the pose 5-10 minutes.
To release, bring the knees in toward the chest and roll to the side.

Optional props:

Strap around the thighs.
Sandbag on feet.
Eye pillow in each hand
Blanket or bolster under low and mid back with upper back and head on the floor.
Away from the wall: place block under pelvis for supported bridge, then bring legs up toward ceiling.
Small cushion under the neck.

Legs Up the Wall activates the parasympathetic nervous system — the body’s “rest and digest” response. It gently reverses the pull of gravity, easing tired legs and calming the heart. It’s especially soothing for those who spend much of the day standing or sitting or after a strenuous activity like hiking or running.

The true gift of Viparita Karani may beyond the physical: it’s an embodied meditation on surrender. In this simple shape, we’re reminded that release and renewal often come not from effort, but from allowing.

Precautions:
Check with your healthcare provider before beginning any physical practice. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

Spider Pose

10/5/2025

October calls for a spooky pose of the month. Spider Pose, though not a traditional yoga asana, screams Halloween. You may already know Goddess Pose. This pose will build from there. Be sure to warm up before trying this pose.

Benefits:

Opens the hips deeply, releasing tension stored in the pelvis and inner thighs
Stretches the hamstrings and adductors, improving lower body flexibility
Strengthens the arms and shoulders when practiced actively
Improves circulation and mobility in the lower body
Supports spinal alignment and relieves stiffness in the lower back

How to Practice :

Face the long edge of your mat with your feet wider than hip width, 2-3 feet apart. Rotate toes out wider than heels, at about a 45-degree angle. Press all four corners of the feet into the ground, relaxing the toes.
Place your hands on your waist. Press up through the crown, and tilt the back of the pelvis down to engage your abdominals and lengthen your low back.
Bend your knees over your ankles, feeling your tailbone descend. Maintain length in low back.
Hinge forward until your back is parallel to the floor. Place your hands on the floor (or on blocks) under your shoulders.
Lift your heels, balancing on the balls of the feet.
Cross your hands, and lift the palms off the ground, keeping fingers on the floor. (More spiders!)
To release, lower the heels, bring hands to the top of your thighs, and straighten the legs and arms. Rotate feet to parallel, then walk the feet in and relax arms by your sides.

Variations:

Place hands on blocks for support.
Hold the position with back to the wall for stability and proper alignment.

Precautions:
Check with your healthcare provider before beginning any physical practice. If you have inguinal hernia or knee, hip or low back issues, practice at the wall and/or keep your hands on your waist, thighs, or in anjali mudra (prayer position) at the chest throughout the posture. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

Utthita Hasta Padangustasana

9/7/2025

Utthita Hasta Padangusthasana, or Extended Hand to Big Toe Pose, is a dynamic standing balance pose that challenges focus, stability, and flexibility all at once. It reminds us that balance is never still — it’s a dance of micro-adjustments, just like life.

Benefits of the Pose

Strengthens legs, ankles, and core
Improves balance and concentration
Stretches hamstrings and hips
Cultivates patience, perseverance, and mental focus

Contraindications
Avoid or modify if you’re experiencing:

Recent ankle, hip, or low back injury
Hamstring strain
Balance-related dizziness (practice near a wall for safety)

Preparatory Poses

Mountain Pose (Tadasana)
Standing Forward Fold (Uttanasana)
Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)
Tree Pose (Vrksasana) for balance

Step-by-Step Instructions

Begin in Mountain Pose. Shift weight onto your left leg.
Draw your right knee toward your chest, holding the shin.
Reach your right hand to the big toe (or use a strap) and begin to extend the leg forward.
Keep the standing leg strong, core engaged, and spine tall.
Option to open the leg out to the side, keeping hips square.
Left hand may rest on hip or extend outward for balance.
Hold for 3–5 breaths, then release slowly and switch sides.

Modifications & Props

Use a strap looped around the lifted foot instead of grabbing the toe.
Practice with the back to a wall for extra support.
Keep the knee bent if hamstrings are tight — balance is the main focus, not leg extension.

On and Off the Mat
Just like in this pose, life’s balance doesn’t mean never wobbling — it means staying steady and centered through the wobble. Utthita Hasta Padangusthasana invites us to practice presence, focus, and resilience, even when things feel unsteady.

Dragonfly Pose

8/2/2025

Dragonfly Pose is a Yin Yoga Pose, also known as Straddle.
In Hatha Yoga, there's a similar pose called Upavistha Konasana (oo-pah-VEESH-tah koh-NAH-suh-nuh)
It is a wide-legged seated forward fold that targets the inner thighs (adductors), hamstrings, lower back, and groin. It's a deep, passive stretch that also stimulates the Kidney and Liver meridians, which run through the inner legs and are associated with rest, regeneration, and emotional balance.

Possible Preparatory Poses
Before entering Dragonfly, you might prepare the body with:

Seated or Reclining Bound Angle (Baddha Konasana) – to open the groin
Butterfly Pose – gentle hip opener
Cat/Cow and Seated Side Bends – to release the spine
Happy Baby or Supine Hamstring Stretch – to ease the hamstrings
Half Dragonfly (one leg bent)

Contraindications
Avoid or modify if you have:

Sciatica or lumbar disc issues.
Significant tightness or injury in the hamstrings, groin, or knees
Recent hip surgery or instability
Pregnancy (unless properly propped and supported)

Always practice with props and ease — never force or pull yourself deeper.

How to Practice

Sit on your mat, extending both legs wide apart into a V-shape. The legs should be comfortably wide, not strained.
Sit up on a folded blanket or bolster if the pelvis is tipping backward or the spine is rounding excessively. The hips should be slightly higher than the thighs.
Flex the feet lightly and relax the legs — this is a yin pose, so muscles stay soft unless needed for joint safety.
Begin to fold forward from the hips, letting the spine round naturally.
Support your forward fold by placing a bolster or stack of blocks under your forearms, chest, or head.
Stay for 3–5 minutes. Relax the head, soften the belly, and let gravity do the work.
To exit, use your hands to walk back up slowly, engaging your core gently. Bring your legs together or into a rebound pose like lying on your back for a few breaths.

Modifications & Props

For Tight hamstrings or hips: Sit on a blanket or bolster to tilt the pelvis forward.
With Strained knees or groin: Bend the knees slightly and support them with rolled-up blankets or blocks.
For Back discomfort: Use a bolster lengthwise and fold forward onto it. You can angle it up to suit your needs.
With Neck strain: Arrange props so you can support the forehead.

Swastikasana

7/6/2025

Swastikasana (suh-WAHS-tee-KAH-suh-nuh) is a simple cross-legged seated posture often used for meditation and pranayama practice in the Hatha Yoga tradition. The word “Swastika” comes from Sanskrit:

“Su” = good, well
“Astika” = to be, to exist

Together, “Swastika” means “auspicious,” “well-being,” or “that which is good.” In ancient India and many Eastern traditions, the Swastika is a sacred symbol of good fortune, harmony, and the eternal cycle of life.

This symbol was appropriated and misused by the Nazis in the 20th century, forever changing the way we see it. In yoga, it’s important to remember its original cultural context: an emblem of blessing and peace.

Benefits of Swastikasana

Supports meditation and pranayama by encouraging a tall, steady spine
Grounds the mind and nervous system, inviting a calm, inward focus
Gently opens the hips and groin
Promotes stability and ease for longer seated practices
Encourages auspicious intention, connecting you with yoga’s roots

Contraindications
Swastikasana is generally gentle, but be careful if you have:

Severe knee, hip, or ankle injuries
Significant tightness in hips that makes sitting cross-legged painful
Sciatica (sometimes an elevated seat or different posture is better)
Circulatory issues in the legs if sitting for long periods

Always listen to your body — comfort is key.

How to Practice:

Sit with legs extended in Dandasana (Staff Pose).
Bend your left knee, bringing the left foot in toward your groin.
Bend your right knee, sliding the right foot in to tuck between the left calf and thigh — your shins cross naturally in front of each other.
Ground through both sitting bones.
Lengthen your spine. Draw the crown of the head upward, soften the shoulders down the back.
Rest hands on your knees or in your lap, palms facing up or down.
Close the eyes or soften the gaze. Stay for a few minutes, observing the breath.

Tip: Switch the cross of your legs halfway through longer practices to balance hips and knees.

Preparatory Poses & Warmups
Swastikasana can feel tight if your hips are tight or cold. Prepare with:

Cat/Dog Tilts and Seated Side Bends to warm the spine
Bound Angle Pose (Baddha Konasana) to open hips
Fire Log Pose (Agnistambhasana) to gently stretch deeper
Gentle Lunges or Lizard Pose to release hip flexors

Adaptations
Sit on a folded blanket or cushion to lift the hips above the knees — this reduces knee strain and supports the natural curve of the spine.
Place blocks or cushions under the knees if they hover high above the floor, preventing unnecessary strain.
Use a chair if sitting on the floor isn’t accessible — the key is a tall, steady spine.
Try other seated postures: If Swastikasana doesn’t feel good for your body, you might choose Sukhasana (Easy Pose) or Vajrasana (Thunderbolt Pose) instead.

Swastikasana reminds us that our seat for meditation can be simple, humble, and powerful — an embodiment of steadiness, well-being, and our innate potential for inner peace.

May you practice with the spirit of Swasti — may your seat be a place of balance, blessing, and freedom within.

Upward-Facing Dog/Urdvha Mukha Svanasana

6/3/2025

Upward-Facing Dog Pose, often called just "Up Dog," is a powerful and uplifting posture often woven into vinyasa flows and sun salutations.

This pose offers strength, openness, and energy when practiced with awareness and proper alignment. Whether you’re just beginning your yoga journey or deepening your flow, remember to honor your body in its current state.

Practice with curiosity, listen to your body, and don’t hesitate to modify. Over time, your Up Dog will become less about forcing a shape and more about enjoying the spaciousness it can bring.

Benefits of Upward-Facing Dog

Strengthens the upper body: Builds strength in the arms, shoulders, wrists, and upper back.
Opens the chest and lungs: Promotes better posture and counteracts slouching or forward hunching.
Stimulates abdominal organs: Offers a gentle stretch to the belly, supporting digestion.
Improves spinal flexibility: Increases extension through the thoracic and lumbar spine.
Boosts energy: This heart-opening posture can feel energizing, especially in the morning.

Avoid or modify this pose if you have:

Recent or chronic back injuries
Carpal tunnel syndrome or wrist issues
Shoulder injuries
Pregnancy (especially in the 2nd and 3rd trimesters)
Neck sensitivity (avoid throwing the head back)

Check with your health care provider before beginning any physical practice. If you have high blood pressure, or back, neck or abdominal pain, try Sphinx Pose first.

As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

Preparatory Poses & Warm-Ups
To safely enter Upward-Facing Dog, it’s helpful to first prepare the spine, shoulders, and wrists. Try these warm-ups:

Cat-Cow (Marjaryasana-Bitilasana) – warms up spinal mobility
Cobra Pose (Bhujangasana) – builds foundational backbend strength
Sphinx Pose – strengthens the lower back without pressure on the wrists
Forearm or regular Plank Pose – activates core and shoulder engagement
Bridge Pose (Setu Bandhasana) – encourages spinal extension and heart opening

How to Practice

Start lying face down on your mat, legs extended back with the tops of your feet pressing into the floor, hip-width apart.
Place your hands under your shoulders, fingers spread wide. Hug your elbows in close to your ribs.
Press firmly into your palms and tops of your feet as you inhale and lift your chest forward and up. Straighten your arms without locking the elbows.
Lift your thighs and knees off the mat by engaging your quadriceps. Only the hands and tops of the feet should be touching the ground.
Open your chest by drawing the shoulder blades down and together. Keep the neck long; gaze slightly forward or up (without crunching the neck).
Hold for a few breaths, then gently lower back down or transition into Downward-Facing Dog.

Adaptations & Variations

Cobra Pose instead of Up Dog: Ideal for beginners, those with low back or wrist concerns, or anyone looking for a gentler alternative.
Keep thighs on the ground: If lifting the legs causes discomfort, keep them grounded and focus on opening the chest without overextending the spine.

Props for Support

Yoga blocks: Placed under the hands to reduce pressure on wrists and shoulders.
Blanket under thighs or pelvis: Provides cushioning and can decrease lumbar compression.