Pose sheet

Yogic Seal in Lotus

Yogamudrāsanaयोगमुद्रासन

From Lotus, fold your torso forward with your hands behind your back.

Open this pose in the 3D body

Steps

Support

Pelvis and crossed legs; forehead supported when it reaches the floor.

Enter

Sit in Lotus, each foot resting on the opposite thigh.
Take your hands behind; your left hand holds your right wrist.
Close your eyes and inhale, lengthening your torso.
Exhale and fold from your hips without forcing.
Bring your forehead toward the floor as far as comfortable.

Hold

Keep your pelvis and legs supported.
Relax your shoulders and back without forcing the fold.
Keep your breathing slow and continuous.

Exit

Inhale and slowly raise your torso.
Release your hands and uncross your legs.
Repeat with the opposite leg crossing.

Breathing: Exhale folding; inhale rising; breathe slowly and deeply while holding.
Gaze: Eyes closed.
Duration: 1–2 minutes, while comfortable.

Adapt

Adaptations

Crossed legsSit cross-legged and keep the grip behind your back.
Half LotusPlace only one foot on the opposite thigh.
Partial foldFold less; your forehead can remain unsupported.
Supported foreheadPlace a block beneath your forehead at a comfortable height.

Variations

Bound Lotus: fold forward, holding same-side big toes from behind.
Fists beneath your abdomen, resting on the upturned heels.
Yoga Mudra: coordinate bowing, rising, and brief breath holds.

Signals of effort

Marked external hip rotation; both knees deeply flexed.
Arms held behind the torso.
Forward folding of the torso.
Brief breath holds only in the Yoga Mudra variation.