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Seated Yoga Mudra Pose (yoga mudra)

Seated forward bend that stretches your shoulders and upper back.

Seated Yoga Mudra Pose (yoga mudra) - Yoga Posture
Seated Yoga Mudra Pose (or yoga mudra), also known as The Seal of Yoga, provides an intense stretch for your shoulders and upper back, which may help to relieve tightness in these areas. This pose also stretches your neck and stimulates your abdominal area. You may find that this pose not only clears your mind, but also reconnects your heart and mind to help you become more aware of your feelings.
As you bend forward in this pose, your buttocks may lift off your heels slightly. With practice, you should be able to keep your buttocks on your heels as you perform Seated Yoga Mudra Pose. You should also try to keep your palms together to maintain the intensity of the stretch in your shoulders. Stretching your arms back and up can help improve circulation in your hands and also help correct a rounded back and shoulders.
After performing the pose, you should shake out your legs to relieve your knees, ankles and feet.
Use caution performing Seated Yoga Mudra Pose if you have neck, shoulder, arm or knee problems.
Kneel on the floor with your knees hip width apart and the top of your feet flat on the floor.
Exhale as you sit back onto your heels.
Place your hands on top of your thighs close to your knees, with your palms facing down.
Relax your shoulders and upper body, keeping your spine straight and tall.
Interlace your fingers behind your back.
Inhale as you press your hands down away from your shoulders to lengthen your arms.
(Feel your shoulder blades come together as your chest opens.)
Exhale as you bend forward from your hips.
Inhale as you raise your arms behind you as far as is comfortable for you.
(Your forehead moves further toward the floor as your arms move away from your body.)
Continue to lift your hands and lower your forehead toward the floor.
Hold the pose for 30 seconds to 1 minute.
To come out of the pose, press out through your hands and keep your back flat as you inhale and lift your torso up.
I have difficulty interlacing my fingers behind my back. What can I do?
You can hold a strap with your hands as close together as is comfortable for you. This modification places less strain on your shoulders.
What should I do if my forehead does not reach the floor in this pose?
If you have difficulty reaching your forehead to the floor, you can place a folded blanket on the floor in front of you to support your head.
I cannot sit back onto my heels in Seated Yoga Mudra Pose. What can I do?
If you cannot sit back onto your heels, you can place a thickly folded blanket between your heels and buttocks and sit on the blanket. Sitting on a folded blanket can also help reduce any strain you may be experiencing in your knees and hips.
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