School of Yoga explains yoga-mudra (Yoga seal pose)

School of Yoga explains – yoga-mudra technique: (Should be learned under supervision)

• Sthithi (starting) position: Sit in Padmasana. Experience the balance.
• Place hands on the heels with wrists towards abdomen. Breathe in.
• Breathing out, bend forward till face touches the ground. In case you are doing this for the first time, bend forward only till you reach the limits of comfort.
• Hold for 10 counts.
• Breathing in, bring body back to starting position in padmasana (sthithi).
• Bring legs to original position.
• Once is enough. Increase duration slowly.
• The drishti (gaze) recommended is nasikagra-drishti (middle of the brows gaze) or the svadishtana-chakra.

School of Yoga explains – yoga-mudra benefits:

• The action of bending forward against resistance of the heel stretches the lower back. As a result, there is toning up of the back which increases strength as well as flexibility. This stretching also energises cartilages along the spine and tones it up.
• The bending action pushes heel of the hand into the cecum and sigmoid colon. This forward bending action compresses the lower abdominal viscera and induces peristalsis. This exercise is good for curing constipation. The action of pushing also invigorates all the organs in the abdomen such as pancreas, liver, and intestines and stimulates their functioning and interaction.
• This asana removes excess adipose tissues and reduces fat to a small extent.
• This asana is good for stabilising menstrual issues.

School of Yoga explains – yoga-mudra contraindications:

• If you have any form of back ache, do not attempt this asana without adequate supervision and support.
• People with lower back problems and circulatory disorders should not attempt this asana without first consulting a physician.
• People with liver illness and hernia etc should avoid this asana.
• This asana should not be practiced during menstruation or pregnancy.

Some noteworthy points on yoga-mudra:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Hatha Yoga Pradeepika, Sethubandasana

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi, 

• Those with lower back problems should not go to the complete position. Instead, it is advisable that they go forward till there is discomfort in the lower back and stop. Do sethubandasana after this asana.