This pose is known as "The Seal Of Yoga", and can help better connect the heart with the mind. It provides a strong stretch for your shoulders and upper back, and also benefits the neck muscles and abdominal areas. Your body will feel as though the tension has been sent flying out from your waist to the top of your head.

If you have problems with a rounded back and shoulders, this pose can help correct them and give you the straight posture you desire.

Instructions

1. Kneel on a mat with your knees hip with apart. Your feet are tucked under your buttocks with the soles facing up.

2. Exhale as you sit back onto your heels.

3. Place your hands on top of your thighs close to your knees, with your palms facing down.

4. Relax your shoulders and upper body, keeping your spine straight and tall.

5. Move your arms around behind you and interlace your fingers behind your back.

6. Inhale as you press your hands down away from your shoulders to lengthen your arms. You should feel your shoulder blades come together as your chest opens here.

7. Exhale as you bend forward from your hips.

8. Inhale as you raise your arms behind you as far as you can comfortably go. Your forehead will further the floor as you move your arms away from your body.

9. Continue to lift your hands and lower your forehead toward the floor. Go slowly.

10. Hold the pose for 15 seconds to one full minute.

11. To come out of the pose, press out through your hands and keep your back flat as you inhale and lift your torso up.


Tips

After performing Seated Yoga Mudra, shake out your legs to relieve any stiffness in your knees, ankles and feet.

As you bend forward in this asana, your buttocks may lift off your heels slightly. With practice you should be able to keep your buttocks on your heels during the time you hold this pose.

Try to keep your palms together to maintain the intensity of the stretch in your shoulders. The more you stretch your arms up and back the more you increase the circulation to your hands.


Modifications For Problem Solving

When you have difficulty interlacing your fingers behind your back, hold a strap with your hands as close together as is comfortable for you. This will place less strain on your shoulders and enable you to achieve this position.

If your forehead does not reach the floor,place a folded blanket on the floor as your resting place for your head. This will provide support and give you a higher "target" to aim for.

For difficulty sitting back on your heels, place a thickly folded blanket between your heels and your buttocks and sit on that instead. It will reduce strain in the hip and knee areas.

As always, use good sense when practicing Yoga. Reach as far as you can without pain and you'll feel absolutely great after!

Om Shanti