Vinyala

Pose sheet

Great Seal

Mahāmudrāमहामुद्रा

Sit with one heel against your perineum, hold your opposite foot, and retain your breath.

Open this pose in the 3D body

Steps

Support

Sitting bones, outer surface of the left leg, and right heel.

Enter

  1. Sit with your legs extended.
  2. Bend your left leg; bring your heel against your perineum.
  3. Apply khecarī: tongue folded back, underside against your upper palate.
  4. Inhale; exhale, lean forward, and hold your right big toe.
  5. Inhale, tilt your head slightly back; apply śāmbhavī and mūla bandha.

Hold

  1. Keep your back long and your right leg extended.
  2. Keep your left heel in contact with your perineum.
  3. Hold your breath without strain.

Exit

  1. Release śāmbhavī and mūla bandha; exhale as you sit upright.
  2. Release your foot and straighten your bent leg.
Breathing
Retain after inhaling; exhale slowly as you release.
Gaze
Toward your eyebrow center: śāmbhavī mudrā.
Duration
Three rounds per side and three bilateral rounds.

Adapt

Adaptations

  • Raised seatSit on a folded blanket to tilt your pelvis forward.
  • StrapLoop a strap around your right forefoot; hold both ends.
  • Supported thighPlace a blanket or block under your left thigh.

Variations

  • Bilateral: both legs extended, using the same technique.
  • Classical: chin toward chest during retention.
  • Breastbone variation: chin toward breastbone, abdomen drawn inward and upward.

Signals of effort

  • Breath retention.
  • Heel pressure against the perineum.
  • Deep flexion of the folded knee.
  • Forward lean with one leg extended.