Yin

Seal Pose

Bhujangasana Variation (Yin)

Lie on the belly and straighten the arms to lift the chest.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for opening the front body.
Props: Blanket optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Seal Pose: Lie on your belly and place the hands on the floor wider than the shoulders. Straighten the arms enough to lift the chest while the pelvis stays grounded. Let the shoulders soften away from the ears. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Seal Pose: Bend the elbows and lower the torso to the floor. Rest the body flat on the mat. Pause in a neutral position for a moment before continuing.