Seal Pose - Bhujangasana Variations

Seal Pose - YanvaYoga


Seal Pose, also known as Bhujangasana (Bhoo-Jung-Gaa-Suh-Nuh) is a yoga posture that involves lying on your stomach and lifting your chest off the floor while keeping your legs and pelvis grounded.
Seal pose requires more spinal flexibility and needs slightly more strength to hold.
The name of the pose comes from the shape of it. It resembles a seal laying on their tummy upright and having their arms beside their body. Seal pose requires almost the exact shape of the upright seal, with the same curve in the spine.
Seal Pose can help to strengthen the muscles of the back, shoulders, and arms, as well as stretch the muscles of the chest and abdomen. It can also help to improve posture and relieve mild back pain.

Step-by-Step Instructions

Step 1
Start by lying on your stomach, ensuring that your legs are comfortably spaced apart.
Step 2
Position your palms facing downwards, spreading them wide on the mat, or even wider if that feels more comfortable for you.
Step 3
With caution and mindfulness, gradually straighten your arms. If this creates too much intensity, adjust by sliding your palms farther away from your body or widening the distance. For a deeper stretch, you can walk your fingers back towards you.
Step 4
You have the option to maintain a neutral neck position, or if desired, gently lower your head backward for a pleasant stretch along the back of your neck.
Step 5
Relax your buttocks, press the tops of your feet into the ground, and hold the pose for as long as you prefer.
Step 6
When you are ready to conclude the Seal Pose, slowly lower your chest to the mat and rest your forehead on the backs of your hands.

Benefits and Contraindications


Tones the spine

Tones the abdominal organs

Stretches the spine and the back

Improves digestion

Helps calm the mind


Pregnancy second and third trimesters

Herniated disc, sciatica, or any other back injury

Recent abdominal surgery

Carpal tunnel syndrome

High blood pressure

Photo poses in different angles

Modifications and Props for Beginners

  • If you find the pressure of the floor uncomfortable on your belly or chest, you can place a folded blanket under your torso to cushion the area.
  • If you have trouble lifting your chest off the floor, you can use a strap to help support your upper body. Loop the strap around your chest and hold onto the ends with your hands as you lift up.

Useful Tips

  • When lifting your chest off the floor, it’s important to move slowly and with control, using your back muscles rather than relying on momentum. This will help you avoid straining your neck or lower back.
  • As you hold the pose, focus on breathing deeply and evenly, allowing your breath to guide your movements and help you relax into the stretch.
  • Like any yoga pose, Seal Pose benefits from regular practice. If you’re new to the pose, start with just a few repetitions and gradually build up to longer holds and more repetitions over time.

Frequently Asked Questions

Is Seal Pose safe for everyone?

Seal Pose is generally safe for most people, but if you have a neck or back injury or any medical conditions, it is best to consult with a qualified yoga instructor or healthcare professional before attempting this pose. If you experience pain or discomfort while practicing Seal Pose, you should stop immediately.

Can beginners do Seal Pose?

Yes, beginners can do Seal Pose, but it is important to start slowly and work up to the full pose gradually. It is also important to practice proper alignment and breathing techniques to avoid injury and get the full benefits of the pose.

How long should you hold Seal Pose?

You can hold Seal Pose for as long as it feels comfortable for you, but it is recommended to hold the pose for at least 30 seconds to 1 minute to get the full benefits. You can also repeat the pose several times during your yoga practice.


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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.