Intermediate

Seal Pose

A staple of yin practice, seal pose props the torso up on straight arms with the hands angled wide, taking the abdominal and chest stretch further than sphinx. The legs stay relaxed so the curve settles into the spine passively over time. It is a great longer-hold opener for anyone who sits a lot.

Equipment
Body Weight
Body part
Abs, Back
Type
Stretching, Yoga
Muscles worked
Target
Upper Rectus Abdominals, Abdominal External Oblique
Secondary
Pectoralis Major Sternocostal, Rectus Femoris
Tertiary
Erector Spinae

How to do it

  1. 1

    Lie face down with the legs long and relaxed, feet turning out naturally.

  2. 2

    Place the hands well in front of the shoulders and angle them out to the sides.

  3. 3

    Press the hands down and straighten the arms to lift the chest and belly.

  4. 4

    Let the hips and legs stay heavy and soft on the mat.

  5. 5

    Draw the shoulders down away from the ears and broaden the collarbones.

  6. 6

    Settle into a long, quiet hold of one to three minutes, breathing into the belly.

  7. 7

    Lower the chest slowly and rest with the head turned to one side.

Tips

  • If the low back feels compressed, widen the hands forward or drop back to sphinx.
  • Keep the glutes relaxed so the bend distributes evenly through the spine.
  • Let the elbows soften slightly rather than locking them hard.

Variations

Common mistakes

  • The hands land directly under the shoulders as they would in an upward dog, which stands the spine up far too steeply for a hold of minutes; set them a forearm or more in front.
  • Shoulders creep toward the ears minute by minute even after you have set them down, because the straight arms are doing the holding; reset them at the end of each minute.
  • The legs stay switched on with the toes tucked and the knees tight, which turns a passive shape into an isometric hold; let the feet roll out and the thighs go heavy.
  • Three minutes gets attempted on the first go because that is the number yin classes use, when one minute is the starting dose and the shape is identical either way.
  • The chin pushes forward and the head hangs back, so the curve collects in the neck instead of spreading through the chest and upper back.

Frequently asked

How long should you hold Seal Pose?
One minute is the starting dose, building toward three as the front of the body gives up length, with one or two rounds and a rest lying flat for at least as long as you held. Two or three times a week is plenty, and it belongs late in a session rather than as an opener. Progress by time first and only then by walking the hands closer to the body, which raises the angle of the spine considerably.
How do I make Seal Pose easier or harder?
To make it easier, come down to Sphinx on the forearms, or keep the arms straight but place the hands much further forward so the chest lifts less. A folded blanket under the hips and a bolster under the chest turn it into something you can genuinely relax in. To make it harder, walk the hands closer and angle them wider, and keep the hips heavy on the mat as the backbend deepens.
What is Seal Pose good for, and when should you pick something else?
It is a long passive opener for the abdominal wall, the chest and the front of the spine, and the quiet legs are what let the curve settle in over minutes rather than seconds. For anyone who sits all day it is a useful counterweight. Pick something else while the low back is irritated, because even a passive arch can aggravate it, and pick something else if you want strength in extension rather than length; Cobra or a prone extension hold trains that instead.

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