Yoga Mudrasana (Yogic Seal Pose): Basics, Steps, Benefits & More

Yoga Mudrasana

There are lots of yoga poses to improve the body and strengthen the muscles, but the best yoga pose is Mudrasana, which gives you some additional benefits. However, this pose belongs to the Lotus Pose group, but still, it is a challenging pose and is not suitable for beginners as the base position for this pose is Padmasana.

This Deep Forward Bend pose is also known as Yogic Seal Pose and Psychic Union Pose. This asana has been used by yoga sages for centuries to awaken the inner self and mental life force.

Yoga Mudrasana Basics

Sanskrit PronunciationYoga Mudrasana
(OOT-ahn preesth-AHS-ah-nah)
Meaningyoga means “awareness”;
mudra means “seal”;
asana means “pose” or “posture.”
Pose TypeStretch, Forward Bending, Balance
Pose LevelAdvanced Level
Style of yogaHatha yoga
Other NamesYoga Symbol Pose or Yoga Seal Pose, Psychic Union Pose
StretchesArms, shoulders, chest, back, neck, hips, pelvis, and knees
Strengthening The back
Duration30 second to 3 minutes

Yoga Mudrasana Meaning

The word “Yoga Mudrasana” is derived from the two words – yoga means -awareness and mudra means -seal or symbolic connotation. Yoga Mudra thus is the “seal of awareness”.

The Cultural Asanas- Yoga Mudrasana represents the symbol of yoga. The ideal Yoga Mudrasana demands stability in the lower body and flexibility in the knees, ankles and hip joints.

Yoga Mudrasana is a seated forward bend in yoga and is an excellent anti-aging asana, practiced by people who want to retain their youth. “Also, it provides spiritual awareness by focusing on the Solar Plexus Chakra or Manipura Chakra and also awakens kundalini.

As it is a forward bending asana and hence backward bending asana should be done as its opposite asana. Both beginner and advanced versions of this asana are available because its full expression requires extreme flexibility in almost every part of the body.

Practice Guide For Yoga Mudrasana

The Practice Guide to Perform Yoga Mudrasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this challenging yet rewarding yoga pose.

Preparatory poses

Steps to do Yoga Mudrasana (Yogic Seal Pose)

  • To enter Yoga Mudrasana, first of all, you need to sit in Padmasana or Sukhasana. Relax the body breathing normally.
  • Now, hold your hands behind with the fingers interlocked. Focus at one point straight ahead, and breath normal.
  • For other variations hold the wrist of the right hand with the left hand.
  • Take a deep breath.
  • After this, as you exhale slowly bend the torso in the forward direction, and try to touch the floor in front of you with the forehead or the nose.
  • If you feel comfortable and flexible enough, you can begin to bow forward from the hips, bringing your forehead toward the floor. Keep the spine long as you fold forward, maintaining the integrity of the pose.
  • In the final position,  breathing normally concentrate on the whole body and relax with your awareness in the nostrils. 
  • Maintain the final position, for 2 or 3 minutes as feel as comfortable to you.
  • To come out from Yoga Mudrasana, lift the forehead and while inhaling slowly raise the torso to the upright position coming back into Padmasana. and inhale while returning to the starting pose.

Follow up poses

Benefits of Yoga Mudrasana (Yogic Seal Pose)

  1. Yoga Mudrasana is an excellent pose for the abdominal organs, which helps in relieving constipation, is useful in gastric conditions and improves the digestive system.
  2. To do this, you have to tilt your head down, which brings fresh blood to your head, calms the brain, and provides relief from anxiety, stress, and mild depression.
  3. The Yoga Mudra Asana helps to bring enhanced flexibility to the spine, back, arms shoulder, and hips.
  4. It provides spiritual awareness by focusing on the Solar Plexus Chakra or Manipur Chakra.
  5. The Yoga Mudrasana helps to get rid of dysentery and stomach pain.
  6. The yogic seal pose increases mental concentration and elevates the overall balance of the body.
  7. It helps to prevent sagging of the uterus and postnatal laxities.
  8. Practicing Yoga Mudra Asana regularly can help to prevent lung problems such as asthma.
  9. This asana is best to increase blood supply to the head.
  10. It also helps to cure male infertility problems.
  11. Lumbar pain will be alleviated.
  12. Performing Yogic Seal Pose reduces all menopausal and menstrual disorders.
  13. People whose has navel displacement or move away from its place. They must do this asana. By doing this, along with the navel, other abdominal organs get strength. They remain stable in their place and continue to work smoothly.

Precautions and contraindications

  • Try this pose with a licensed yoga practitioner.
  • According to experts, this asana is considered best when yogis practice it early in the morning. If due to some reason you cannot practice it in the morning, you can practice this asana in the evening also. But keep a gap of at least 3-5 hours between your exercise and food.
  • People who have an ankle, knee, or shoulder injury, should never practice Yoga Mudrasana.
  • Pregnant women must consult a doctor before practicing the yoga Mudrasana pose.
  • If you suffer from sciatica, uncontrolled high blood pressure, or any type of serious abdominal ailment, then consult your doctor before practicing this asana.
  • Women who recently gave birth to a child or pre-delivery period should not practice this asana.
  • If you have chronic heart conditions avoid the practice of this asana.
  • Never overstretch your limits while practicing this asana.

Conclusion

Yogamudrasana massages the abdominal muscles, it also cures minor and major diseases occurring in various parts of the stomach. It proves to be very beneficial especially in the problem of constipation and indigestion. It also nourishes the spinal cord. By creating flexibility in the nerves connected to the spinal cord, their functioning becomes more smooth and health improves.

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