Seated yoga mudra pose

(yoga mudra)

Seated Yoga Mudra Pose, 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 the 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.

Seated Yoga Mudra Pose YogaKundalini Yoga Kneeling Pose

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.

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.

Seated Yoga Mudra Pose

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.

10 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.

(balasana)

Child's Pose is a seated forward bend that stretches and releases your spine and lower back. You can use this pose as a warm-up pose, a resting pose or a counter pose after performing a back bend.

While performing Child's Pose, you should feel your spine lengthen as you drop the weight of your hips toward your heels and relax your head to the floor. Make sure you do not rest your weight on your neck and forehead. You should also breathe evenly while performing the pose and visualize your body softening with each breath.

To stretch your shoulders in this pose, you can extend your arms forward, instead of placing them by your sides. If your forehead does not reach the floor or if you feel too much pressure on your forehead in this pose, you can rest your forehead on your folded arms.

Child's Pose is a simple pose that is comfortable and safe for almost everyone. However, you should avoid this pose if you have knee problems or high blood pressure.

Yoga Mudra

Begin in Table Pose. For information on Table Pose, see page 172.

Maintaining the position of your hands, exhale as you sit back onto your heels and lay your upper body on your thighs.

Place your arms by your sides, with your hands by your feet and your palms facing up.

Hold the pose for 15 seconds to 2 minutes.

To come out of the pose, inhale as you press your hands into the floor to lift yourself to a seated position.

Begin in Table Pose. For information on Table Pose, see page 172.

Maintaining the position of your hands, exhale as you sit back onto your heels and lay your upper body on your thighs.

Rest your forehead on the floor.

Place your arms by your sides, with your hands by your feet and your palms facing up.

Exhale as you release your hips toward your heels and feel your spine lengthening.

Hold the pose for 15 seconds to 2 minutes.

To come out of the pose, inhale as you press your hands into the floor to lift yourself to a seated position.

Can I modify Child's Pose to make the pose more relaxing?

Yes. You can use a bolster to make this pose more relaxing and restorative. Move your knees wider than hip width apart and place a bolster between your knees. You can then rest your upper body, arms and head on the bolster. This modification is also useful if you are pregnant or very overweight.

I cannot sit back onto my heels in Child's Pose. What can I do?

If you cannot sit back onto your heels in this pose, 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. If you still find Child's Pose uncomfortable, you can perform Little Boat Pose instead. For information on Little Boat Pose, see page 58.

Balasana Modification

You can perform Child's Pose with your arms extended. This modification is known as Extended Child's Pose and stretches your shoulders, back and hips.

Perform Child's Pose, except leave your arms extended and relax your shoulders and arms toward the floor.

You can perform Child's Pose with your forehead resting on your arms. This is useful if your forehead does not reach the floor or you feel too much pressure on your forehead while performing the pose.

Perform Child's Pose, except fold your arms in front of you and rest your forehead on your arms.

Chapter 6

Chair Poses are a great alternative to seated poses if you have difficulty sitting on the floor and cannot perform seated poses easily. For this reason, chair poses are ideal for seniors and people with limited mobility. You may also find chair poses useful if you want to fit in a yoga practice while sitting at your desk at work. You can perform the chair poses in this chapter to help release tension and increase flexibility in your

Chair oses

In this Chapter...

Seated Mountain Pose Chair Hip Stretch Seated Knee to Chest Pose Chair Forward Bend Chair Twist

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Unite Mind Body Spirit With Yoga

Unite Mind Body Spirit With Yoga

Practitioners of yoga talk about a unification of body, mind and spirit acquired through practicing the yoga exercises and techniques. Learn more within this guide.

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Responses

  • medhanit
    Why cant i sit on my heels in childs pose?
    6 years ago
  • Annett Saenger
    What stretches can i do to be able to sit on heels in childpose?
    6 years ago

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