Seated Yoga Seal Pose - Upavistha Yoga Mudra

Seated Yoga Seal Pose - YanvaYoga


Seated Yoga Seal Pose or Upavistha Yoga Mudra – is a beginner-level seated yoga pose that provides a great stretch for the spine, shoulders, neck, and arms, promotes good circulation, and tones the core. This pose is also believed to stimulate digestion, relieve stress and anxiety, calm the mind, and improve focus. It is thought that Seated Seal helps to stimulate brain function and strengthen the cardiovascular system.
Also, this pose is believed to activate the third eye chakra, which is associated with wisdom and intution, and the crown chakra for a calm and blissful state of mind. This is a good pose to do when you are feeling scattered and need to find your inner place of calm and peace.

Step-by-Step Instructions

Step 1
Assume the Hero pose by sitting on your heels. Exhale and bring your arms behind your back, intertwining your fingers together.
Step 2
Move your shoulders away from your ears and squeeze your shoulder blades together, pushing your chest outward. Inhale deeply and lift your chest towards the ceiling, creating an arch.
Step 3
While keeping your chest open, exhale and bend at the hips, lowering your forehead to the floor.
Step 4
Raise your arms as high as possible, endeavoring to keep your palms pressed together.
Step 5
Inhale as you lift your hips, rolling onto the crown of your head. Extend your arms forward and maintain the interlaced fingers, allowing your palms to separate.
Step 6
Take deep breaths and hold this position for 2-6 breaths. Focus on breathing into your belly and chest, expanding your lungs.
Step 7
To release the pose, lower your hips back to your heels with your forehead resting on the floor. Inhale as you return to a seated position on your heels, ensuring your shoulder blades remain squeezed together.

Benefits and Contraindications


Tones the core and improves digestion

Stimulates brain function

Relieves stress and calms the mind

Promotes mental focus

Strengthens the cardiovascular system

Stretches the neck and shoulders



Head, neck, back, or shoulder injuries

High blood pressure

Photo poses in different angles

Modifications Props and Tips

  • If you have tight shoulders, you can use a strap or towel between the hands.
  • A bolster or folded blanket can be placed under your head to make it more comfortable to hold the pose.

Frequently Asked Questions

Can beginners perform Seated Yoga Seal Pose?

Yes, beginners can perform Seated Yoga Seal Pose or Upavistha Yoga Mudra. However, it is recommended to practice with a qualified yoga instructor to ensure proper alignment and technique.

Who can practice Upavistha Yoga Mudra?

Upavistha Yoga Mudra can be practiced by anyone, but it may be challenging for those with tight hamstrings or hips. Modifications and props, such as blocks or blankets, can be used to make the posture more accessible.

How long should I hold Upavistha Yoga Mudra?

Hold the posture for 30 seconds to 1 minute, or longer if comfortable. To release, inhale and come back up to a seated position.


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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.