Seal Pose - Bhujangasana Variations


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
Begin lying on your stomach with your legs a comfortable distance apart.
Step 2
Place your palms down on the as wide as the mat, or maybe wider, and wherever feels available to you.
Step 3
Carefully and mindfully straighten the arms. If this is too intense, slide the palms further away from your torso or wider. If you are after more of a stretch, walk the fingers back towards you.
Step 4
You can keep a neutral neck here, drop it down for a stretch down the back of your neck, or you can drop your head backward if it feels good for you.
Step 5
Relax your glutes, press into the tops of your feet, and hold the pose for as long as you like.
Step 6
When you are ready to come out of Seal Pose, gently lower your chest to the mat and lie your forehead to rest 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

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

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.