Seated yoga mudra pose

Seated yoga mudra pose or yoga mudra is known as the seal of yoga.



It stretches the shoulders and upper back to relieve the tightness in these areas. It also stretches the neck and stimulates abdominal area. This pose connects the heart and mind to increase your awareness of your feelings.



Never lift your buttocks off the heels. The palms should be together so that you can feel the intensity of the stretch. The stretching of the arms improves circulation in the hands and corrects the rounded back and shoulders.



Hold the strap with your hands as close together as is comfortable to reduce the strain on the shoulders. Keep a folded blanket in front of you to support your head so that it can touch the floor. Keep a thickly folded blanket between your heels and buttocks and sit on it to help you sit in this pose without any strain. Use caution if you have neck, shoulder, and arm or knee problems.

How it is to be done – sitting.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Kneel on the floor such that your knees are hip width apart and the upper portion of the feet flat on the floor.

2. Exhale as you sit back on your heels.

3. Keep your hands on the top of the thighs just above knees and palms facing down?

4. Keep your shoulders and upper body relaxed and spine erect and lengthened.

5. Interlace your fingers behind you.

6. Inhale when you press your hands downward away from your shoulders so that your arms lengthen. Feel your chest opening and nearing of shoulder blades.

7. Exhale and bend forward from the hips.

8. Inhale and lift your behind you as far as is comfortable to you. Forehead moves closer to the floor and your arms move away from your body.

9. Keep on lifting your hands and bring your forehead to the ground.

10. Remain in this pose for 30 to 60 seconds.

11. Release the pose by pressing out through the hands and keeping your back flat while you inhale and lift your torso upwards.

Benefits to body parts - Stretches shoulders and upper back, neck. Helps digestion and excretion by stimulating abdomen.

Other benefits - Makes you aware of your feelings by connecting the heart and the mind.

Precautions - Knee, shoulder, neck or arm problem.