Beginner

Seated Asanas

Yoga Mudrasana

Psychic Union Pose

(yo-ga-mud-ra-sun)

Meaning: yoga= union / mudra = gesture

Table of content

Muscle and Joints:

Hip Openers

Physical Health:

Digestive Gastrointestinal Health

Preparation

Sit in Padmasana (Lotus Pose). Try to have both knees as close to the floor as possible without force. Inhale, exhale and relax.

Getting into position

Roll the shoulders backward, bring your hands behind the back, and interlock the fingers. Rotate your palms toward your hips and then face them down (inside the elbows facing toward your back). Inhale. Exhaling, bend toward the floor and pull your arms over your head, keeping them straight. Slowly try to touch the base with your forehead or chin. Go as far as comfortable without any strain. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther, trying not to lift the hips off the floor. In the final position, relax the whole body, especially the shoulders and the back. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, bring your torso upright, release the hands, and come back into Padmasana. Uncross the legs one at a time. Inhale, exhale and relax.

Tips

Keep your spine straight throughout the practice.
Try to keep your buttocks on the floor.
Do not over-strain the neck.

Precautions

Avoid

If you have chronic/severe neck, back, knee, or ankle problems.

Be careful

If you have high or low blood pressure or get dizzy quickly.

Benefits

General

It opens the hips, stretches hamstrings, and improves spinal flexibility.
Increases blood flow to the head and brain—Stimulates digestive function.

Therapeutic

Helps to relieve depression or any mental disorder. Beneficial for creating calmness, which soothes the brain as it resembles the fetal position that builds the sense of security and surrender.

Variations

Ustrasana
Ustrasana
Uttana Matsyasana
Uttana Matsyasana
Vashisthasana II
Vashisthasana II