Step by step
- Lying down on your front, arrange your shoulders over your elbows.
- Bring the shoulders back away from your neck, shoulder blades sliding down your back and feel a subtle lift in the breast bones.
- Guide your breath towards your lower back and abdomen.
- To come out of the pose, bring your elbows to the sides and rest your forehead over your hands.
- You can bring your elbows further forward if you wish to reduce the intensity of the backbend.
- Maintain the connection between your hips and the floor.
- Keep the base of the neck relaxed.
- Point your elbows backwards rather than out to the sides.
- Stretches the front of the body including the abdomen and hip flexors.
- Helps with mobility in the spine.
Watch out for
- This pose should be avoided if you are pregnant.
- You may feel some compression in the lower back but if you experience any sharp pain or pinching then come out of the pose.
- You can get a stronger backbend by walking your hands slightly closer towards you, straightening the arms. This is Seal pose variation.
- Try the Yin yoga variation of Seal pose.