Seated Yoga Seal Pose - Upavistha Yoga Mudra


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
Seated on the heels in Hero pose, exhale the arms behind your back and interlace the fingers together.
Step 2
Draw the shoulders away from the ears and squeeze the shoulder blades together to press out through the sternum. Inhale and arch the chest up towards the ceiling.
Step 3
Keep the chest open as you exhale and hinge at the hips, lowering the forehead down to the floor.
Step 4
Lift the arms up as high as you can keeping the palms press together if possible.
Step 5
Inhale and lift the hips up, rolling on to the crown of your head. Press the arms forward and keep the fingers interlaced but allow the palms to separate.
Step 6
Breathe and hold for 2-6 breaths, making sure to breathe into the belly and the chest.
Step 7
To release: lower the hips back to the heels with the forehead on the floor. With the shoulder blades squeezed together, inhale back up to a seated position on your heels.

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

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

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.