{"id":2518,"date":"2025-07-09T08:39:22","date_gmt":"2025-07-09T08:39:22","guid":{"rendered":"https:\/\/www.himalayanyogashram.com\/blog\/?p=2518"},"modified":"2025-12-17T06:54:58","modified_gmt":"2025-12-17T06:54:58","slug":"circle-of-joy-a-sequence","status":"publish","type":"post","link":"https:\/\/www.himalayanyogashram.com\/blog\/circle-of-joy-a-sequence\/","title":{"rendered":"Circle of Joy \u2013 a sequence for maintaining a healthy spine"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Benefits of the Circle of Joy<\/h2>\n\n\n\n<p>The Circle of Joy is one of my favorite yoga sequences because it\u2019s simple yet extremely powerful. It doesn\u2019t require much room and can be done in about 5 to 10 minutes depending on how many repetitions you do. I include the Circle of Joy in may personal yoga practice every day.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Some of the many health benefits of practicing the Circle of Joy regularly include:<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul>\n<li>A sense of inner peace and calm<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Ability to remain more focused on tasks<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Improved decision making ability<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Balanced energy<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>A healthier, stronger, more flexible spine<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul>\n<li>Mobilised shoulder joints<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Stronger torso<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Improved respiratory function<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Improved digestive function<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Reduced back pain<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are time poor but want to keep your spine and mind healthy, then try the Circle of Joy first thing in the morning and\/or last thing at night. It\u2019s easy to learn. You will be amazed at the results.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/www.yogagau.com\/blog\/which-yoga-asana-is-good-for-blood-pressure\/\" target=\"_blank\" rel=\"noopener\">Which yoga asana is good for blood pressure?<\/a><\/em><\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Movement of the spine<\/h2>\n\n\n\n<p>When performing this sequence, the spine moves slowly and gently through forward bends (flexion), back bends (extension), side stretches (side flexion), and twists (rotation), which helps to keep the spine mobile and healthy.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In today\u2019s world, we rarely get to move our bodies through its full range of movement. We lead pretty sedentary lives.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you don\u2019t move your spine through its full range of movement regularly it may start to seize up. This means that as you age you will find it harder and harder to do the things you love doing. Movement is key.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This sequence can be easily adapted to sitting in a chair. If you would like more information on how to adapt the Circle of Joy for a chair (wheelchair or other), please contact me. During a <strong><a href=\"https:\/\/himalayanyogashram.com\/200-hour-hatha-yoga-teacher-training-rishikesh.html\">Yoga Teacher Training in Rishikesh<\/a><\/strong>, students also learn how to modify sequences like this to make yoga accessible and inclusive for practitioners of all abilities.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"612\" height=\"382\" src=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/11\/istockphoto-1370095638-612x612-1.jpg\" alt=\"Circle of Joy \u2013 a sequence for maintaining a healthy spine\" class=\"wp-image-2808\" style=\"width:928px;height:auto\" srcset=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/11\/istockphoto-1370095638-612x612-1.jpg 612w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/11\/istockphoto-1370095638-612x612-1-300x187.jpg 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/figure><\/div>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Self awareness<\/h2>\n\n\n\n<p>When performed correctly this sequence is meditation in motion. The secret is to move slowly, with awareness, and with the flow of your breath. There is no hurry. Slow it right down, but don\u2019t compromise your breath. Set your own pace and feel into it by moving with each breath.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As always, when performing any form of physical exercise be very self aware and stop immediately if you feel any discomfort or pain. If you have, or are recovering from an injury or a medical condition please check with your medical practitioner before performing the Circle of Joy.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The key with any yoga pose is to move with the flow of your breath. Inhale as you open out and look up, breathing deep into your belly and expanding your ribs. Exhale as you draw your body inwards, fold forward, twist, or stretch sideways.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When performing this series keep both sit bones firmly connected with your mat or chair.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/www.himalayanyogashram.com\/blog\/you-cant-yoga-you-are-not-flexible\/\">You can\u2019t do Yoga if you are not flexible<\/a><\/em><\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">Main poses for the Circle of Joy<\/h2>\n\n\n\n<p>This sequence has 5 main poses, some of which are repeated. The 5 main poses are:<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Hands to the ceiling \u2013 lengthening \u2013 sitting nice and tall<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Push hands away from you, out in front \u2013 rounding through the shoulders<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Hands clasped behind your back \u2013 slight back bend, expanding your chest<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Side stretch \u2013 stretching your side waist<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Forward fold \u2013 lengthening the spine, stretching arms and shoulders<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Seated twist \u2013 massaging internal organs and realigning the spine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/07\/New-Project-31-1-1024x512.png\" alt=\"Circle of Joy \u2013 a sequence for maintaining a healthy spine\" class=\"wp-image-2524\" style=\"width:860px;height:auto\" srcset=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/07\/New-Project-31-1-1024x512.png 1024w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/07\/New-Project-31-1-300x150.png 300w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/07\/New-Project-31-1-768x384.png 768w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/07\/New-Project-31-1-1536x768.png 1536w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/07\/New-Project-31-1-2048x1024.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">Circle of Joy eBook Tutorial<\/h3>\n\n\n\n<p>With this eBook, you will be able to learn and enjoy the many benefits of the Circle of Joy.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The eBook tutorial has been split into 4 stages. Each stage includes easy to follow instructions with clear diagrams to help you remember it. There is also a quick reference guide of the full sequence.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I trust you will enjoy learning and practicing the Circle of Joy. If you have any feedback or suggestions, please contact me\u2014I\u2019d love to hear from you. Practices like this are often explored in depth during a <strong><a href=\"https:\/\/himalayanyogashram.com\/300-hour-hatha-yoga-teacher-training-rishikesh.html\">300 hour Yoga Teacher Training in Rishikesh<\/a><\/strong>, where students deepen their understanding of therapeutic movement, mindfulness, and adaptable yoga techniques.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Circle of Joy is one of my favorite yoga sequences because it\u2019s simple yet extremely powerful. It doesn\u2019t require much room and can be done in about 5 to 10 minutes depending on how many repetitions you do. I include the Circle of Joy in may personal yoga practice every day. Some of the many hea&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2794,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2518"}],"collection":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/comments?post=2518"}],"version-history":[{"count":8,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2518\/revisions"}],"predecessor-version":[{"id":2811,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2518\/revisions\/2811"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/media\/2794"}],"wp:attachment":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/media?parent=2518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/categories?post=2518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/tags?post=2518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}