Stretch your spine, calm your mind, and more in Seated Seal Pose…

Seated Seal Pose (Upavistha Yoga Mudra) – or Seated Yoga Mudra Pose – is a beginner-level seated yoga pose that provides a great stretch for the spine, shoulders, neck, and arms, promotes good circulation, and tones the core. This pose is also believed to stimulate digestion, relieve stress and anxiety, calm the mind, and improve focus. It is thought that Seated Seal helps to stimulate brain function and strengthen the cardiovascular system.

Also, this pose is believed to activate the third eye chakra, which is associated with wisdom and intution, and the crown chakra for a calm and blissful state of mind. This is a good pose to do when you are feeling scattered and need to find your inner place of calm and peace.

To modify the pose, you may hold a yoga strap between your hands, or you may also remain seated on your heels as you bring your forehead to the floor, or sit in Easy Pose as you bring your forehead to the floor, which is known as Dandayamana Mudrasana. You can also rest your forehead on a block.

Those with head, neck, back, or shoulder injuries, or who have high blood pressure or glaucoma should avoid this pose.

How to Do Seated Seal Pose:

• To enter the pose, begin sitting on the heels in Thunderbolt Pose.
• Bring both arms behind the back and interlace the fingers.
• Inhale to bring a small backbend into the upper body then exhale to bend forward and place the forehead on the ground.
• Lift both arms up, fingers still interlaced, palms together.
• Lifting the seat off the floor, roll the head forward so that the crown of the head is on the ground. Be mindful of the neck here.
• Breathe gently for a cycle of 10 to 20 breaths then slowly sit back upright to come out of the pose.

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