Dandayamana Yoga Mudrasana (Standing Yoga Seal): Basics, Steps, Benefits & More
Dandayamana Yoga Mudrasana is a form of yoga asana which is a simple standing forward bend. It uses two different yoga postures or asana when the core muscles are warmed up to ensure that the spine is fully extended and promotes proper poses.
Dandayamana Yoga Mudrasana Basics
| Sanskrit Pronunciation | Dandayamana Yoga Mudrasana |
| Meaning | ‘Danda’ means ‘Stick or Staff’, ‘Yamana’ means ‘balancing’ or ‘maintaining’, ‘Mudra’ means ‘seal’, and ‘asana’ means ‘pose’. |
| Pose Type | Forward-Bend, |
| Pose Level | Beginner |
| Style of yoga | Hatha yoga |
| Other Names | Standing Yoga Seal Pose |
| Stretches | The shoulders, quadriceps, hamstrings, upper back, and lower traps |
| Strengthening | The neck area, spine, hip joints, shoulder joints and arms |
| Duration | 30 second to 3 minutes |
Meaning
Dandayamana Yoga Mudrasana is a Sinskrit word. Here, ‘Danda’ means ‘Stick or Staff’, ‘Yamana’ means ‘balancing’ or ‘maintaining’, ‘Mudra’ means ‘seal’, and ‘asana’ means ‘ yoga pose’.
Dandayamana Yoga Mudrasana also known as Dwikonasana. Here, ‘Dwi’ means ‘Two’, ‘Kon’ means ‘Angle’, and ‘asana’ means ‘pose’. In the mudra, two angles are formed with the raised arms.
Dandayaman Yoga Mudrasana is a beginner pose performed in standing mountain pose that internally stretches the shoulders, quadriceps, hamstrings, upper back, and lower body simultaneously.
Practice Guide for Dandayamana Yoga Mudrasana
This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques.
Preparatory Poses
- Tadasana (Mountain Pose)
- Gomukhasana (Cow Face Pose)
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Supta Vajrasana (Reclined Thunderbolt Pose)
Dwikonasana Steps:-
Now let us know in detail the steps of Dandayamana Yoga Mudrasana or Dwikonasana, how you can do Dwikonasana. While following the steps, look at the picture shown above carefully and do Dwikonasana as well as follow the steps of Dwikonasana given below-
Step 01
Stand straight and keep a distance of one foot between the feet. Take a deep breath and take a few slow, normal breaths.
Step 02
Lean forward a little spread the arms behind the back. Interlock the fingers.
Step 03
Now while exhaling bend forward from the hips and slowly raise the arms together. The torso, neck, and head should be parallel to the floor.
Step 04
This is the last position. Breathe normally. Maintain the posture as long as it is comfortable. In the final position, the arms form an angle with the shoulder joints. Similarly, another angle is formed from the hips.
Follow Up Poses
Benefits of Dandayamana Yoga Mudrasana
- This pose is a great asana to achieve physical balance. Not only this, it increases shoulder mobility, stretches the torso, and engages the shoulder muscles, helping it to become stronger.
- This yoga asana stretches and massages your spine, strengthening your shoulders and neck while promoting blood circulation. This pose can strengthen your shoulders.
- The pose increases blood circulation in the upper body, and strengthens the muscles of the pelvis, lower back, hips and abdomen. You will feel refreshed and energetic after practicing this.
- It helps tone and strengthen the joints of the spine for people who work on a computer for long periods of time as it promotes blood flow to the lower muscles. In addition, it stretches the spine and hip joints.
- While doing the pose, your upper body comes towards your knees. This helps in reducing stress and anxiety.
- One of the best Yoga Mudrasana to reduce belly fat.
- To increase the size of your breasts, this yoga asana can play an important role.
Precautions
- Duration can range from thirty seconds to a minute in the final position for beginners.
- In this case, they can go for four to five rounds.
- On regular practice, it will be easier to stay in the final position for longer periods, such as five minutes.
Conclusion
Practicing Dandayamana Yoga Mudrasana regularly along with other asanas relaxes the back muscles and helps in healing a stiff back. It increases the mobility of the shoulder joints and regulates blood circulation, especially towards the head.
