Yoga Mudrasana – Yogic Seal Posture/ Baddha Padmasana – Bound Lotus Poture

By Prana Yoga | In All Yoga Postures, Hip Openers, Padmasana Group | on June 16, 2014

This is an intense posture so if you knees start hurting at any point, immediately come out of the position. You can modify by trying the posture in normal crossed legs position.


Baddha Padmasana – Bound Lotus Poture


Yoga Mudrasana – Yogic Seal Posture


  1. Start sitting with your legs straight out in front of you.
  2. Inhale and bring the legs up to Padmasana (Lotus Posture).
  3. Exhale bring your arms round your back to hold your respective big toe (right to right, left to left). If this is not possible bring your hands behind your back and hold onto the opposite elbow. The idea is to keep the chest open. This is Baddha Padmasana.
  4. Inhale look up, open the chest, roll the shoulders back, lifting the sternum up and lengthening through the torso.
  5. Exhale fold the body forwards working on getting your chin to the floor.
  6. Close your eyes and hold the position breathing deeply
  7. Inhale raise the body up, open the chest and shoulders
  8. Exhale release the hands and un-cross the legs
  9. Repeat on the other side


  1. Stretches the whole back and spine and shoulders
  2. Improves lung capacity
  3. Helps with pain in the back, shoulders, and arms.
  4. Increases leg and hip flexibility.
  5. Helps correct posture problems resulting from abnormal spinal curvature.


  1. Knee injuries
  2. Pragnancy

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