Mudra: Seal
Asana: Pose
Yoga Mudrasana at a Glance
Yoga Mudrasana or the Psychic Union pose is a challenging and advanced, deep-forward bend pose. The psychic Union pose is part of the Ashtanga Primary Series and the core yoga sequences. This is also known as the Yogic seal pose and is described in Hatha yoga texts.
Benefits:
- It helps to open our shoulders, chest, and hips.
- It gives a good stretch to our hamstrings, spine, and calf muscles.
- It helps to tone and strengthen your reproductive organs.
- It helps with mild diabetes, and asthma and can prevent lower back pain and sciatica pain.
- This can help with stress and anxiety-related issues.
Who can do it?
The Psychic Union pose is a challenging pose; advanced yoga practitioners can do this pose. Yoga practitioners who have a strong core and good flexibility can do this asana. Sports persons and dancers can do this asana to improve their self-awareness and keep themselves away from stress and anxiety.
Who should not do it?
Beginners should avoid doing this pose. Pregnant women should avoid this pose. Women during their menstrual cycle should avoid it. People with any injury to their knees shoulder hip or back should avoid doing this pose.
How to Do Yoga Mudrasana?
Follow the Step-by-Step Procedure
Yoga Mudrasana can help to promote better mental clarity and improve your focus and concentration. Regular practice of this pose can awaken your inner self, follow the step-by-step instructions.
- Starting position, Padmasana (Lotus Pose) where you relax your body and mind by taking a deep breath. Keep your eyes closed and just feel the energy of the prana, keeping your back straight and relaxed.
- Now inhale and extend your arms upward, exhale and bring the arms down, bind both the arms behind, and hold the opposite elbows with the opposite palm and bind it. Pull the elbows as if you are bringing towards each other.
- Be in this position for 3 to 4 deep breaths. When comfortable, inhale and exhale and lift your right arm, turn your shoulder and exhale, and bringing the arms behind, stretch it and try to reach your left foot big toe and keep a grip over it.
- Next, exhale and lift your left arm, and externally rotate your shoulder back and bring the arm behind and try to catch your right foot big toe with your right fingers and keep a firm grip. (advanced variation)
- This pose is the Baddha Padmasana pose (Bound lotus pose).
- Now inhale deeply and open your chest, lift and bring your shoulders back, and look up and fill in the energy into your body.
- Now exhale and keep your spine elongated bend forward, from your hips gently place your chin on the floor, with your hand bound at the back, and exhale completely, letting go of all your tension.
- Stay in Yoga Mudrasana for a few breaths, within your comfort, and with every exhale, extend your spine and chest.
- To release the pose, inhale and extend your back lift slowly, and come to the sitting Bound lotus pose.
- Now release your arms and relax your legs coming to the staff pose shake your legs and take a few breaths to relax your body and mind.
- Practice Yoga Mudrasana 2 to 3 times by holding the posture as per your limits.
What are the Benefits of Yoga Mudrasana?
- It helps to improve the flexibility and posture of your back.
- It helps to stretch various muscles and joints in your body, which gives improved mobility to these joints and muscles.
- This pose helps to engage the core muscles and helps tone the internal organs, which activates the organs and improves their functions.
- It activates the autonomic nerve function and helps to calm your mind by keeping away stress and anxiety and helps with inner peace.
Health Conditions that Might Benefit from Yoga Mudrasana
- This pose relieves you from indigestion, bloating, and constipation issues as it massages the abdominal organs and improves blood circulation.
- This can be beneficial for people with mild respiratory issues as the deep stretch of your chest opens the airways and helps you breathe easily.
- If you are facing some stress and anxiety issues, you can practice this asana to help reduce the symptoms and keep your mind calm.
- The Psychic Union yoga pose helps to cure male infertility problems.
- People with mild back pain can practice this pose to, strengthen their back muscles and eliminate their back pain.
- This pose helps to improve your self-awareness, improves your concentration, focus, and mental clarity.
Safety and Precautions
- Avoid this pose if you have severe back pain, high blood pressure, or any health concerns with your heart and eyes.
- Beginners should avoid it until they gain a good level of flexibility.
- Do this yoga on an empty stomach, better in the early morning.
- Do counter-backbend yoga poses such as Ustrasana, Ardha Chakrasana, and Bhujangasana after doing this pose to avoid any back pain.
Common Mistakes
- Avoid over-bending your body.
- Avoid hunching your back.
- Do not hold your breath, keep breathing.
- Don’t avoid warmup; before starting this process.
- Don’t try to ignore any painful sensation, stop and come out of the pose.
Tips for Yoga Mudrasana
- Always listen to your body and avoid pushing your body to force the pose.
- Sit on a yoga mat or any soft surface to do the pose.
- You can use props to support yourself.
- Choose the variation according to your physical limits.
- Keep breathing continuously throughout the Yoga Mudrasana pose.
Physical Alignment Principles for Yoga Mudrasana
- Keep your spine lengthened, keep your back and head in one line.
- Keep your core engaged as this will maintain the stability and improve the flexibility of the pose.
- B grounded on your sitting bones.
- Bring the shoulder blades back and down.
- Keep your chest open and shoulders away from the ear.
- Bind your arms back by holding the elbows of the opposite arms.
- If your body is very flexible then catch hold of the big toe from the back.
- Bend forward from your hips and keep your thighs engaged.
- Place your chin or your forehead on the mat.
- Keep breathing to engage the pose.
Yoga Mudrasana and Breath
Breath is the supportive partner for this pose and it helps to relax your body and mind. Relax and take a deep breath while in the padmasana pose and close your eyes to feel the energy flowing in your body. Inhale and bind your arms back, holding your elbows, or one wrist with the other hand, or holding the big toe and keep breathing and open your chest and keeping your back straight. Now inhale deeply and bend forward by exhaling slowly rest your chin or your forehead on the mat exhale fully and deepen the pose. Keep breathing be with your inner self and relax your nervous system.
Yoga Mudrasana and Variations
- Padmasana
- Half lotus poses or Ardha Padmasana.
- You can use a folded blanket to keep under your hips.
- Use props to bind your hand at the back.
- Bring the hands behind the back and hold the left wrist with the right hand or vice versa.
- Bring your hands back in Anjali mudra.
- Bound angle pose.
The Bottom-Line
Yoga Mudrasana pose activates Kundalini and advances you on the yogic path. This is a challenging and advanced pose, so beginners should do it only after they gain flexibility and under the guidance of the yoga teacher. People with any health concerns should avoid or consult their doctor for guidance.
Do the preparatory poses before you do this pose. This pose helps to keep your stress, anxiety, and depression away and relaxes your mind and body. This yoga mudra pose is one of the finest anti-aging poses when practiced regularly. It enhances your mental, and physical energy and promotes spiritual awareness.
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