Variations (1)
Yoga Seal Pose
Yoga Mudrasana · योग मुद्रासन
Also known as: Yoga Mudrasana · Seated Yoga Seal
Yoga Seal Pose, also called Yoga Mudrasana is a classical yoga posture. Its Sanskrit name Yoga Mudrasana translates word-for-word as: Yoga (Union) · Mudra (Seal / Gesture) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to release the lower back, release tension in the hips and open and strengthen the shoulders. Stimulates the digestive system. Calms the mind and reduces stress. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and hip injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Stretches the lower back, hips, and shoulders
- Stimulates the digestive system
- Calms the mind and reduces stress
- Improves flexibility
- Relieves constipation
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Bend the knees generously to protect the joint and keep the weight in the heels rather than the toes.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the feet to hip-width or more; fold to a 45-degree angle rather than full depth to avoid abdominal compression.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
Place a folded blanket under the sitting bones to ease the forward tilt of the pelvis and reduce strain at the hamstring attachment.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Sit in Padmasana (Lotus Pose).
2. Inhale and take your arms behind your back.
3. Exhale, grasp your left wrist with your right hand.
4. Inhale, straighten your spine.
5. Exhale, slowly bend forward, bringing your forehead towards the ground.
5 more steps remaining
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Frequently Asked Questions
Common questions about Yoga Mudrasana
What is Yoga Seal Pose?
Yoga Seal Pose, also called Yoga Mudrasana is a classical yoga posture. Its Sanskrit name Yoga Mudrasana translates word-for-word as: Yoga (Union) · Mudra (Seal / Gesture) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to release the lower back, release tension in the hips and open and strengthen the shoulders. Stimulates the digestive system. Calms the mind and reduces stress. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and hip injury should approach with care or consult a qualified teacher.
What are the benefits of Yoga Seal Pose?
Stretches the lower back, hips, and shoulders. Stimulates the digestive system. Calms the mind and reduces stress. Improves flexibility. Relieves constipation.
Who should avoid Yoga Seal Pose?
Avoid this pose if you have: Knee injuries, Hip injuries, Back injuries, Pregnancy.
How many steps are in Yoga Seal Pose?
Yoga Seal Pose is practiced in 10 steps. Sit in Padmasana (Lotus Pose).
Is Yoga Seal Pose suitable for beginners?
Yoga Seal Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Yoga Seal Pose?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Yoga Seal Pose help with?
Yoga Seal Pose is therapeutic for: flexibility, digestive problems, anxiety, posture correction.
What poses should I do before Yoga Seal Pose?
Prepare with: Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Yoga Mudrasana with other poses