What is Seated Yoga mudra pose (Yoga mudra)?
The Seated Yoga Mudra pose, also known as Yoga Mudra, is also known as the Seal posture. It helps in relieving the tightness of the body muscles by stretching the upper back and shoulders. It also helps to stretch the neck bone and stimulates the organs in the abdominal area. This posture provides connectivity between the heart and mind and increases awareness of one’s inner feelings. It is performed in a sitting position and is suitable for everyone.
How to perform the Yoga Mudra correctly. While performing the Yoga Mudra, never try to lift your buttocks off your heels. Your palms should be put together such that you feel the intensity due to the stretch. Yoga mudra stretches the arms and helps in correcting rounded back and shoulders bones and muscles. The shoulders can be relieved from strain by holding a Yoga strap in both your hands together. To support your head such that it can touch the floor, a folded blanket can be put in front of you. To avoid even more strain, a thickly folded blanket can be placed between your heels and buttocks or you can also sit on it to avoid overstraining your muscles.
Steps to be taken to perform Yoga Mudra. The steps that should be taken to perform the Seated Yoga Mudra are:
- Sit on your heels with your legs and knees together.
- Try to stretch your arms behind your back, locking the fingers of both of your hands together.
- Now, slowly inhale and squeeze your shoulder blades together.
- Bend forward from your hips and lower your forehead down towards the floor.
- Keeping both your hands pressed together, try to lift up your arms as high as you can.
- Now lift your hips up and breathe slowly.
- Hold your breath for 2–4 minute and try to breathe into the belly and chest.
- To release your body, slowly lower your hips back to the heels with your forehead still on the floor and keeping your shoulder blades squeezed together. Inhale and gently raise yourself back into the seated position on your heels.
Advantages of performing the Seated Yoga Mudra. Some important advantages obtained from the Yoga Mudra are:
- It helps in stretching the shoulders and upper back and neck bones.
- It can help in digestion by relaxing the stomach.
- It aids the excretion process during constipation as it stimulates the abdomen.
- It connects your heart and mind, thus increasing your awareness of your feelings.
- The stretching of the arms improves the circulation of blood in this area.
- It helps to straighten rounded back and shoulder bones.
When to avoid the Seated Yoga Mudra. The Seated Yoga Mudra should be avoided if you have any problems or recent injuries relating to your knees, shoulders, neck, or arm bones.
