Variations (1)
Yoga Mudrasana
योग मुद्रासन
Yoga Mudrasana, or Yogic Seal Pose, is a seated forward bend that stretches the lower back, hips, and shoulders. It promotes relaxation and stimulates the digestive system.
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 injuries
- Hip injuries
- Back injuries
- Pregnancy
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
About this Pose
Yoga Mudrasana, or Yogic Seal Pose, is a seated forward bend that stretches the lower back, hips, and shoulders. It promotes relaxation and stimulates the digestive system.
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 Mudrasana?
Yoga Mudrasana, or Yogic Seal Pose, is a seated forward bend that stretches the lower back, hips, and shoulders. It promotes relaxation and stimulates the digestive system.
What are the benefits of Yoga Mudrasana?
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 Mudrasana?
Avoid this pose if you have: Knee injuries, Hip injuries, Back injuries, Pregnancy.
How many steps are in Yoga Mudrasana?
Yoga Mudrasana is practiced in 10 steps. Sit in Padmasana (Lotus Pose).
Is Yoga Mudrasana suitable for beginners?
Yoga Mudrasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Yoga Mudrasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Yoga Mudrasana help with?
Yoga Mudrasana is therapeutic for: flexibility, digestive problems, anxiety, posture correction.
What poses should I do before Yoga Mudrasana?
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